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Wounded Warrior Project Fundraiser
January 21, 2012
9:00 AM - 9:00 PM
Registration and Donation link
We are going to do a fundraiser that benefits the Wounded Warrior Project.
The mission statemet of the WWP is to foster the most successful, well-adjusted generation of wounded service members in our nation's history.
- To raise awareness and enlist the public's aid for the needs of injured service members.
- To help injured service members aid and assist each other.
- To provide unique, direct programs and services to meet the needs of injured service members
The Event
We are going to do one workout an hour for 12 hours. A few fun ones, a couple team workouts, and a couple that are going to be a little harder. Nothing over 10 minutes.This is a pack your own chute kind of a day. If you want it bring it. If you are newer to FRCF, you can do the 12 hours as a 2, 3, or 4 person team.
Entry fee is $25. The fund raising goal is $5000. Tell a a few other people what your doing and why your doing it and ask them for $25.
You can register and donate on the WWP link on the FRCF site. Try to plan around this thing. We are raising money for an organization that is assisting gravely wounded veterans and their transition back to a normal life.
"We (FRCF) are a bunch of able bodied, healthy people that could pitch in a little money and some hard work and together raise $5,000. They are badly injured. We aren't. What more is there to say."
- Mike Pistono
2012 FRCF Holiday Party
December 17th, from 6:00 PM till ???????
The Pour House Pub
1435 Market St
Denver, CO 80202
We are holding our annual holiday party on December 17th starting at 6 PM at The Pour House Pub. Food will be provided. Storm will be providing some free drink coupons, but after those are gone it will be a cash bar. We will have the second floor to ourselves for the first four hours. KO will NOT be holding one of her bashes afterwords, so let's plan on staying there and closing down the place.
We normally see each other in sweaty workout clothes, so this is an opportunity to dress up and show off. Jackets for the men are recommended. Ladies, wear whatever makes you feel beautiful.
jumpNrope Jump Rope Seminar
December 10th, 2:30 - 4:30 PM
Limited to the first 50 athletes.
$55 registration fee
If you are FRCF athlete, please talk to Skip before you register for this seminar.
This is the second seminar with Molly and her crew. The first one was INCREDIBLE. Everyone from excellent jumpers to severely challenged jumpers left the seminar with new skills and better technique. I can't recommend this clinic with more enthusiasm.
Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, and founder of jumpNrope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide.
For 2 hours you will receive hands-on jump rope training and education. Molly and her highly skilled trainers will focus on form, technique, and how to utilize her patented R3 Evolution Series of jump ropes in your training. You will leave this training understanding the importance of footwork, speed, and how to integrate jump rope training into your workout in order to become a more efficient athlete- Not to mention, more efficient and confident with your double-unders!
Molly trains competitive athletes all over the world. Her Colorado-based competitive jump rope team is ranked #1 in the Nation for speed and power. Molly will lead you as she does her own team. If you want to learn to jump rope you must train like a jumper, and by a jumper.
Available to all registered athletes is a discount on all her patented jump ropes. Molly's patented jump rope technology was designed four years ago, and is currently used by all the fastest and most powerful competitive jumpers of the world! Her handle technology is unique in that it is found in four different styles of jump ropes. This evolution of jump rope technology, also known as the R3 Evolution Series, was developed by Molly specifically for competitive jumpers and has revolutionized the sport of jump rope. These same ropes are now available for your training and competition needs!
www.jumpNrope.com
2012 FRCF Winter Training Camp
January 6th - 9th, 2012
Cost:
$450 until 12/1/11
$550 after 12/1/11
Athlete Limit: 36
Registration opens: November 1st, 2011
Please email skip@frontrangecrossfit.com with any questions.
This is the sixth Training Camp that we have held. Every camp is better than the last. The 2011 Summer Training Camp had athletes come from all over the United States and had nine athletes that competed at the 2011 CrossFit Games.
We have a limited number of spots for non-FRCF athletes. This camp will sell out quickly, so if you are serious about using this camp to improve your CrossFit performance for the 2012 CrossFit Season, please don't wait to register. The price is going to be $450 per athlete for the weekend. That will include all of the coaching and lunch and dinner each day. The food is all grass-fed, wild caught, organic food.
We are going to do two CrossFit workouts a day (eight total), four O-Lift Workouts, two rowing workouts, one mobility session and one gymnastic skills session. Yes, this is a lot of volume. If you get in high-quality food immediately following each training session you can recover and come back in a couple of hours and do it again. We have our chef come in with the food already prepared after each session so that you can refuel.
We also have PTs from Denver Physical Therapy available every afternoon to help the athletes work out any issues that arise.
This is the first of two FRCF Training Camps that we will hold this year. In 2011, thirty-two athletes came to Denver in January and June and did an amazing amount of work. The improvements that they have experienced since the 2011 camps have been outstanding. The PR's that happened during the camps themselves are too numerous to list. If you would like details and actual numbers, you can email me at skip@frontrangecrossfit.com.
The work that we do in the Training Camps improve everything that is necessary to improve your results in CrossFit competitions. Increased work capacity, jumping ability, O-Lift technique and max lifts go through the roof. The benchmark CrossFit workouts that we have done since the camp have seen huge improvements. The emphasis on technique improvement during the camp gets everyone moving much better in all areas.
If you are coming in from out of town, we have a deal with a nice hotel that is about 3 miles away, The Red Lion Inn, that costs $89 per night for a double room and that includes a nice cooked breakfast as well.
I believe that the ability to move weight has become absolutely critical as a competitive CrossFitter.
The FRCF Training Camps address that.
Please feel free to contact me with any questions that you have, or to have me email you the link to register. I look forward to working with you.
Jump Rope Seminar
October 29th, 9:00 AM - 10:30 AM
This is a free jump rope clinic open to any FRCF athlete. This first seminar is only open to FRCF athletes. If we host another one, we will open up the second one to non-FRCF athletes.
This clinic is coached by Molly Metz, an incredible jump rope competitor from Boulder. She coaches a competitive jump rope team and has developed an entire jump rope product line which includes the fastest jump rope on the market.
She was at the RAGE Fitness booth during the Master's Championships and I watched her work with several severely jump rope challanged individuals and make remarkable progress in a very short period of time.
This clinic is not just for the jump rope challanged. We all know how good Jeremy is at double-unders. He has been working with her over the past month and has gone from a great jumper to an incredible jumper. He is routinely doing triples now.
Immediately following the clinic, the participants will do a CrossFit workout involvling double-unders.
2011 FRCF Fall Weightlifting Meet
November 5th - 6th, 2011
The scoresheets can be downloaded here:
Download 2011 FRCF Fall Weightlifting Meet Results
The award photos have been posted here: Photos
We have added a third lifting session on Saturday. Whatever weight class you are at weigh ins will be the lift session that you lift in. You must show up at the weigh in time that you registered in, even if you know you are going to have to move up to the next weight class. Please plan accordingly.
Download 2011 FRCF Fall WL meet - Women's Start List
Download 2011 FRCF Fall WL meet - Men's Start List
Saturday
Session 1
Weigh in: 9:00 AM Lift: 11:00 AM
Women's weight classes: 48, 53, 58
Session 2
Weigh in: 11:00 AM Lift: 1:00 PM
Women's weight classes: 63 kg
Session 3
Weigh in: 1:00 PM Lift: 3:00 PM
Women's weight classes: 69, 75, 75+
Sunday
Session 3
Weigh in: 9:00 AM Lift: 11:00 AM
Men's weight classes: 56, 62, 69, 77
Session 4
Weigh in: 11:00 AM Lift: 1:00 PM
Men's weight classes: 85 kg
Session 5
Weigh in: 1:00 PM Lift: 3:00 PM
Men's weight classes: 94, 105, 105+
2011 FRCF Master's Championships
Final Results for the event.
This is where the information will be released as it becomes available. Please check back frequently.
Last updated on 10/9 at 9:00 PM.
Scoring
We will be using the standard, CrossFit Games scoring system of each placement being equal to one point. The lowest number of points wins. You will only be compared against the athletes in your age group. We will award 1st, 2nd and 3rd for each age group.
DNFs and Modifications
If you do the workout as prescribed but do not finish the workout within the time cutoff, you will be scored higher than the modified category. If you DNF on a workout, you will still be scored in the "as prescribed" category. Each unfinished rep will be added to the cutoff time. Each exercise that you have to modify will put you into a different classification for scoring purposes.
Volunteers
We are looking for a few good men and women to help us run this event. If you have any availability to help out on either day, please email jodi@frontrangecrossfit.com for more information. This is a great opportunity to see the action up close and personal.
Download Final email for volunteers 2011 Masters
Athletes
Registration is now COMPLETELY closed, as of 10/1/11. There are no more athlete switches allowed.
Download 2011 Masters Champs Mens Roster
Download 2011 Masters Champs Womens Roster
Athlete Check-in
We will have athlete check-in on Friday night from 6-8 PM and then again from 7:30 - 8:30 AM on Saturday morning. Please try to get checked in on Friday night. Saturday morning is going to be super hectic. The more athletes that check in on Friday night, the smoother that process will go.
Vendors
We will have many vendors that will be selling gear, t-shirts, food, drink etc. Most of them will not be able to accept credit cards or checks, so please bring plenty of cash for your purchases.
Food
We have the Paleo Wagon on site for this event. John was the the Colorado Open this year and the food is AWESOME!! It is all paleo/primal food, with some other stuff as well. He well be at the event both days. You have to try it to believe how good it is.
Beer
The Copper Kettle Brewing Company will be at the event. They are a micro-brew house that makes incredible beer, located at the front of our business complex. They will be serving from noon till 10 PM on Friday, Saturday and Sunday.
Parking
Except for the west side of the business center, we will have all of the spots in the complex for our use. All overflow parking will need to take place in the old Albertson's parking lot just south of FRCF. WE CAN NOT PARK ON VALENTIA OR IN THE CAR CENTER TO THE WEST OF OUR BUILDING!!!! Please help us maintain good relations with our neighbors. Last year, several cars were towed. Please work with us on this issue.
Affiliate Tent City
We are going to have a HUGE area for Tent City. Basically the entire back parking lot is for your use. Bring down whatever you need for your Team to use. We will not have overnight security, so you will have to break it down on Saturday night.
Equipment Sales
RAGE Fitness Supply is the official equipment supplier for the 2011 Colorado Open. They will be selling equipment all weekend. They will be selling brand new equipment as well as some of the equipment that we will be using for the events. This is a great opportunity to get great equipment at great prices. Don't miss out.
Schedule
We will publish the first two events as well as the heat sheets for Saturday's events on Thursday night at 8 PM.
Saturday
8:00 AM Opening address
9:00 AM Heat #1
4:30 PM Last Heat finishes
4:45 PM Sunday's Workout Announcement
Sunday
9:00 AM Heat #1
5:00 PM Last Heat finishes
5:15 Awards Ceremony
Body Fat Test at FRCF
Monday, September 26th
3:00 - 8:00 PM
We are having a Body Fat Test truck come to the gym. It is a hydrostatic test, accurate to within 1%. The test includes a calculation of your resting metabolic rate and total caloric burn. The cost is $49 if it is your first time with this company, $35 if you are a repeat athlete. You will need to make the check out to Body Fat Test. There is a sign-up sheet in the office. You will need to pay when you sign up and choose a specific time slot.
We very rarely get this opportunity. There are 26 slots available. Do not miss this chance to get a true measurement of your lean body mass.
For more information go to BodyFatTest.com
Front Range CrossFit Winter Rowing Program 2011
- Improve your rowing technique and efficiency
- Greatly expand your total Met-Con(?) work capacity
- Train and prepare for the Mile High Rowing Championships in January
- Any athlete qualifying for the world championships in February will get further programming and preparation help
Our 2011 Program will start with two Seminars:
Saturday, September 10, 2011 - 2-4:00 PM
&
Friday, September 16, 2011 - 5PM – 7PM
If you have not taken a FRCF Rowing Seminar
OR
last winter’s rowing program, please make one of these seminars.
________________________
Winter Rowing Program begins Wednesday, September 21st @ 7pm.
Class is limited to 28 FRCF members; if you intend to take part in the Winter Rowing Program please touch base with Skip or Jodi.
2011 Colorado Open Information
This is where the information will be released as it becomes available. Please check back frequently.
Last updated on 8/18 at 4:00 PM.
Volunteers
We are looking for a few good men and women to help us run the Colorado Open. If you have any availability to help out on either day, please email jodi@frontrangecrossfit.com for more information. This is a great opportunity to see the action up close and personal.
Athletes
Registration is now COMPLETELY closed, as of 8/17/11 at 4:30 PM. There are no more athlete switches allowed.
Athlete Check-in
We will have athlete check-in on Friday night from 6-8 PM and then again from 7:30 - 8:30 AM on Saturday morning. Please try to get checked in on Friday night. Saturday morning is going to be super hectic. The more athletes that check in on Friday night, the smoother that process will go.
Food
We have the Paleo Wagon on site for this event. John catered the after party for this year's Regional Games and the food is AWESOME!! It is all paleo/primal food, with some other stuff as well. He well be at the event both days. You have to try it to believe how good it is.
Beer
The Copper Kettle Brewing Company will be at the event. They are a micro-brew house that makes incredible beer, located at the front of our business complex. They will be serving from noon till 10 PM on Friday, Saturday and Sunday.
Parking
We will have all of the spots in the complex for our use. All overflow parking will need to take place in the old Albertson's parking lot just south of FRCF. WE CAN NOT PARK ON VALENTIA OR IN THE CAR CENTER TO THE WEST OF OUR BUILDING!!!! Please help us maintain good relations with our neighbors. Last year, several cars were towed. Please work with us on this issue.
Affiliate Tent City
We are going to have a HUGE area for Tent City. Basically the entire back parking lot is for your use. Bring down whatever you need for your Team to use. We will not have overnight security, so you will have to break it down on Saturday night.
Equipment Sales
RAGE Fitness Supply is the official equipment supplier for the 2011 Colorado Open. They will be selling equipment all weekend. They will be selling brand new equipment as well as some of the equipment that we will be using for the events. This is a great opportunity to get great equipment at great prices. Don't miss out.
Schedule
We will publish the first three events as well as the heat sheets for Saturday's events on Thursday night at 8 PM.
Saturday
8:00 AM Opening address
9:00 AM Heat #1
6:30 PM Last Heat finishes
Sunday
9:00 AM Heat #1
5:00 PM Awards Ceremony
