Front Range CrossFit

       

The FRCF Intro Program 
Interested in trying a workout at Front Range CrossFit?  Come in for a FREE trial at 7:00 PM on Monday, Wednesday or Friday.  For additional information or questions, please email Skip@FrontRangeCrossFit.com. 

FRCF 2013 Event Schedule
Download FRCF Schedule 2013 (last updated 4/19/2013)

FRCF CrossFit Summer Camp 2013
June 14th - 17th, 2013
Registration opens April 1st, 2013
Please email Skip@FrontRangeCrossFit.com for the registration link. 
More Information here. 

WOD For Warriors Fundraiser

"21 Guns - A Memorial Day Salute" 

Saturday, May 25th, 9 am to 12 noon
Click here for more info.

FRCF May Nutrition Series:
FRCF Nutrition Seminar
Saturday, May 18th, 2-4:30 pm

The Body Fat Test

Tuesday, May 21st, 4-8 pm (extended hours)

Summer Kickoff Nutrition Challenge

Thursday, May 23rd, 6 pm kick-off
Click here to find information on all 3 events.

_________________________________________________________________

Workout 5/19/13

Rest Day.

"We make the world, it does not make us. Believe there will be color in the sky and it will be so."
- Tyler Knott Gregson 

 

Workout 5/18/13

Silverman's Birthday Workout

General Warmup
1000 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of squat snatch, up to the workout weight
pullup warmup after each set 

Workout
As many reps as possible in one minute of beaded rope double-unders.

Rest one minute.

Then, as many rounds as possible in 24 minutes of

2 squat snatches, see chart
3 muscle ups
2 power clean & jerks, see chart

Score is total double-under reps + amrap reps.

The catch is, every time you miss a lift or break up your set of muscle-ups, you owe 26 beaded double-unders before you can continue. The penalty double-under reps do not count towards your double-under total or rep count.

If you can do muscle ups, please do 10 pullups per round.

Max Snatch	Workout Weight
>240 lbs (>155 lbs)	185 lbs (125 lbs)
220 lbs - 239 lbs (135 lbs - 154 lbs)	165 lbs (115 lbs)
185 lbs - 219 lbs (110 lbs - 134 lbs)	155 lbs (100 lbs)
165 lbs - 184 lbs (100 lbs - 109 lbs)	135 lbs (85 lbs)
135 lbs - 164 lbs (90 lbs - 99 lbs)	115 lbs (75 lbs)
115 lbs - 134 lbs (80 lbs - 89 lbs)	95 lbs (65 lbs)
100 lbs - 114 lbs (70 lbs - 79 lbs)	75 lbs (55 lbs)
<99 lbs (<69 lbs)	65 lbs (40 lbs)

 

"It's not that I'm so smart, it's just that I stay with problems longer."
- Albert Einstein

Workout 5/17/13

General Warmup
550 meter run
4 x 20 pullovers 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of power snatch, up to 135 lbs (95 lbs)
150 meter run after each set 

Workout
5 rounds for time of:
10 power snatches, 95 lbs (65 lbs)
15 burpees
20 lunges, total
25 situps
300 meter run

"Moderation is a fatal thing; nothing succeeds like excess."
- Oscar Wilde 

Workout 5/16/13

General Warmup
500 meter row
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of back squat, up to workout weight
press/HSPU warmup after each set 

Workout
5 rounds for time of:
10 2-hand KB push presses
10 back squats, 135 lbs (95 lbs)
300 meter row 

The KB presses should be performed at the heaviest bells you can use and still get sets of 10.
If you can do hand stand pushups, do them instead of the presses.
If you can backsquat more than 315 lbs (215 bs) use 165 lbs (115 lbs).
If you can backsquat more than 400 lbs (260 lbs) use 205 lbs (135 lbs). 

No racks.  

"None are so empty as those who are full of themselves."
- Benjamin Whichcote

Workout 5/15/13

Shawn's Birthday Workout

General Warmup
500 meter
4 x 20 pullovers 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of power cleans, up to 225 lbs (155 lbs)
muscle up practice in between each set 

Workout
For time:
1100 meter run
2 rounds of:
5 muscleups
15 power cleans, 135 lbs (95 lbs)
72 air squats

Then:
1100 meter run 

No one goes up.  Go Fast.

If you can't do muscle-ups, please do 20 pullups per round.  If you can do pistols, feel free to do 36 pistols per round instead of the air squats.

"He conquers who endures."
- Persius

Times:
Arick	26:00	[Muscle-ups]
Danielle	22:14	[Muscle-ups]
Erica	19:01	[Muscle-ups]
Grant	18:28	[Muscle-ups]
Javier	18:30	[Muscle-ups]
Jesus	23:47	[Muscle-ups]
Jody	17:57	[Muscle-ups]
Kadir	25:44	[Muscle-ups]
Kumagai	26:07	[Muscle-ups]
Kyle	21:17	[Muscle-ups]
Lance	16:16	[Muscle-ups]
Leddy	23:58	[Muscle-ups]
Lindberg	25:37	[Muscle-ups]
Pete	22:42	[Muscle-ups]
Riley	20:05	[Muscle-ups]
Rose	22;:58	[Muscle-ups]
Saafl	20:27	[Muscle-ups]
Silverman	24:43	[Muscle-ups]
Socks	16:46	[Muscle-ups]
Stacy	23:22	[Muscle-ups]
Stefan	20:06	[Muscle-ups]
Tiede	18:58	[Muscle-ups]
Tiff W	22:20	[Muscle-ups]
Wertman	19:15	[Muscle-ups]
Wiley	22:16	[Muscle-ups]
Wolfe	25:20	[Muscle-ups]
BA	21:50
Big Jon	21:40
Cari	25:28
Carl	27:19
Chad	19:50
Chance	20:35
Gillum	27:25
Joanna	25:43
Jose	25:57
Kara	????
Kurt	19:09
Lauren	27:01
MnM	20:21
Nick	25:14
Paula	28:46
Rhonda	18:06
Rosa	27:06
Rylander	24:25
Sam	22:59
Scott	19:09
Shaina	27:27
Stanimal	19:48
Vaughan	23:36
Welsh	27:03
Wenke	30:32
Nikki	21:29	(85 lbs)
Saunders	27:05	(115 lbs)
Ann	26:22	(75 lbs)
Dre	32:!3	(75 lbs)
Courtney	29:30	(65 lbs)
Marylin	27:12	(55 lbs)
Brooke	27:46	(55 lbs)
Neely	32:10	(modified)
Lindsey	22:47	(modified)
Cheryl	21:56	(modified)
McG	29:51	(modified)
Mair	25:32	(modified)
Here	19:55	(modified)
Callahan	????	(modified)
Scooter	????	(modified)
Schwartz	????	(modified)
Fran	????	(modified)
Various Team Stuff
Caleb	6:01
Christo	7:26
Dozer	5:40
Foster	5:56
Ray	7:31
Rogan	6:14
Scuba	7:43
Amaria	6:32
Cori	4:07
Jody	7:09
Lambo	5:55
Jasmine	8:22
KO	8:41
Louisa	8:36
O-Lift Workout		Team Workout
Jesus		Dozer
Danielle		Caleb
Conrad		Foste
Paula		Ray
Wiley		Rogan
Rhonda		Scuba
Cori		Brett
Colleen		Silverman
Shaina		Christo
Kadir		Jumper
Ian		KO
		Cori
Strength Workout		Carol
MnM		Louisa
Rosa		Amaria
Conrad		Jody
Basic Barbell
Fogel
Sara
Holland

Workout 5/14/13

General Warmup
550 meter run
500 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of front squat, up to 185 lbs (125 lbs)
pullup warmup after each set
5 box jump after each set 

Workout
10-9-8-7-6-5-4-3-2-1 reps of:
toes to bar
box jump
front squats, 135 lbs (95 lbs)

If you can front squat more than 275 lbs (185 lbs) please use 165 lbs (115 lbs).

"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
- Newt Gingrich 

Times:
Arick	12:10
Becky	8:10
Bies	9:57
Brett	14:42
Cannon	16:03
Carol	10:43
Casper	11:59
Chad	13:09
Chance	13:23
Christo	12:53
Colin	14:23
Colleen	10:22
Cori	9:37
Danielle	9:38
Duke	11:23
Ed	16:50
Erica	10:13
Foster	10:45
Frank	11:37
Greg	12:39
Holland	13:31
Javier	11:56
Jenn	13:38
Jody	9:57
Kadir	15:50
Kahn	14:20
Kara	14:10
Kumagai	15:47
Lance	11:56
Lauren	12:48
Lindberg	17:03
Matty G	11:09
MnM	10:20
Molly	13:31
Pat L	15:28
Paul F	14:56
Paula	16:00
Paula	14:56
Petty	13:54
Powell	13:00
Ray	13:35
Rhonda	10:58
Riley	13:13
Roberto	12:40
Rogan	9:34
Rosa	15:04
Rylander	14:10
Sara	17:15
Scott	14:43
Shaina	12:50
Silverman	17:27
Socks	11:17
Stefan	10:17
Steve	13:40
Templeton	10:16
Tiede	10:37
Vaughan	14:45
Wesley	13:36
Wiley	13:13
BA	17:27	(115 lbs)
Morgan	18:45	(115 lbs)
Dave L	18:46	(115 lbs)
Adam C	13:51	(115 lbs)
Peter L	19:27	(115 lbs)
Ben	18:37	(115 lbs)
Fogel	10:25	(115 lbs)
Leddy	16:03	(115 lbs)
Edgardo	17:16	(115 lbs)
Marilyn	14:44	(65 lbs)
Lauren W	16:56	(65 lbs)
Elina	16:34	(65 lbs)
Jackie	14:39	(55 lbs)
LuLu	11:01	(55 lbs)
Brooke	19:44	(55 lbs)
Mair	13:41	(55 lbs)
Alex	11:20	(modified)
Stanimal	17:58	(modified)
Jimmie	17:44	(modified)
Lewis	13:52	(modified)
Jacque	10:29	(modified)
Shaira	????	(modified)
Mickey	NFT	(modified)
Fahey	11:57	(modified)
Joy	10:13	(modified)
KO	13:09	(modified)
Jumper	9:17	(modified)
Stacy	11:55	(modified)
Rebecca	10:00	(modified)
Jennifer	10:00	(modified)
TJ	9:56	(modified)
Janice	21:56	(modified)
Tim L	19:46	(modified)
Cari	9:25	(modified)
Dubos	10:59	(modified)
Courtney	16:01	(modified)
Parker	NFT	(modified)
Scuba	NFT	(modified)
Caleb	NFT	(modified)
Rose	????	(modified)
Shaira	????
O-Lift Workout		Strength Workout
Jenn		Marlyin
Rylander		Rosa
Paula		Jody
Rosa		MnM
Danielle		Rhonda
Jodi		Tiede
Wiley		Caleb
Cori		Erica
Rhonda		Kumagai
Ray		Frank
Brett		Dubos
TJ
Colleen
Shaina
KO
Jumper
Foster
Silverman
Rogan
Scott
Carol

Workout 5/13/13

General Warmup
550 meter run
500 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x (1+2+3) power snatch, hang squat snatch, OHS
up to workout weight
5 deadhang pullups after each set 

Workout
10 rounds for time of:
5 hang power snatches, 95 lbs (65 lbs)
10 lunges, each leg
150 meter run 

No one goes up.  Go fast.

"If evolution really works, how come mothers only have two hands?"
- Milton Berle

Times:
Alex	14:54
Amaria	8:19
Ben M	16:00
Bies	12:19
Bruno	17:40
Caleb	12:59
Cannon	17:09
Christo	14:14
Colleen	14:09
Dana	14:27
Danielle	15:50
Dave	19:05
Dozer	13:13
Dr Scott	18:18
Duke	16:46
Evan	18:00
Foster	13:48
Gabriel	19:06
Greg	21:43
Javier	15:03
Jenn	18:29
Joanna	17:49
Jody	9:13
Joy	27:00
Jumper	13:26
Kadir	17:32
Kahn	17:00
KO	13:55
Kumagai	18:30
Kurt	15:17
Lance	14:05
Lauren	17:16
Louisa	14:24
Mary	18:38
Mickey	18:44
Nikki	16:38
Pat	15:02
Petty	13:16
Powell	14:33
Ray	13:00
Rhonda	16:36
Rogan	14:31
Rosa	17:05
Rose	16:45
Rylander	17:49
Scott	16:48
Shaina	18:34
Shaira	22:11
Socks	12:59
Stacy	18:26
Stefan	15:17
Tiede	14:00
Tiff	14:39
TJ	16:23
Wiley	16:30
Gillum	20:00	(75 lbs)
Cal	17:45	(75 lbs)
Zane	18:06	(75 lbs)
Travis	15:40	(75 lbs)
McG	20:30	(75 lbs)
Adam	17:00	(75 lbs)
Morgan	19:42	(75 lbs)
Paul	18:07	(75 lbs)
Peter	22:47	(75 lbs)
JT	22:45	(75 lbs)
Kim	21:35	(55 lbs)
Mini	20:42	(55 lbs)
Lauren W	23:43	(55 lbs)
AJ	20:11	(55 lbs)
Carl	22:26	(65 lbs)
Brittany	19:47	(40 lbs)
Stacks	18:37	(40 lbs)
Elina	17:50	(modified)
Cheryl	16:57	(modified)
Becky	10:50	(modified)
Callahan	18:27	(modified)
Big Jon	18:36	(modified)
Tiff S	15:58	(modified)
Schwartz	17:19	(modified)
Herve	10:42	(modified)
Danielle	10:00	(modified)
Shaira	10:00	(modified)
Skills Workout
Lindsay	14:05
Jim	15:31
O-Lift Workout		Strength Workout
Jenn		George
Rylander
Mini		Basic Barbell
Jenn		Holland
Becky		Fogel
Danielle		Mike K
Louisa		Mickey
Ray		AJ
Jodi		Tiff W
Kyle		Mair
Amaria
Jody
Shaina
Colleen
TJ
Silverman
Kadir
Ian
Rogan
Adam
Foster
Rhonda
wiley
Kumagai
Jumper
KO
Carol
Josh L
Erica
RJ
Colin
Dubos
Silverman

Workout 5/12/13

Rest day.

"I don't think you go looking for happiness.  I think that one fine day you say "To heck with it," and go looking for trouble.  And you find happiness."
- Robert Brault 

Workout 5/11/13

General Warmup
550 meter run
25 burpees
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of deadlift, up to the workout weight
30 double unders after each set 

Workout
5 rounds for time of:
10 deadlifts, 185 lbs (125 lbs)
20 pushups
30 abmat situps
400 meter run
50 double-unders

If you can deadlift more than 425 lbs (315 lbs) please use 225 lbs (155 lbs).

"Do not spend your life seeking security and then wonder why you never found happiness."
- Robert Brault 

Workout 5/10/13

General Warmup
550 meter run
500 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of squat cleans, up to 225 lbs (155 lbs)
pullup warmup 

Workout
7 rounds for time of:
5 squat cleans, see chart
10 pullups

Max Squat Clean	Workout weight
>300 lbs (>205 lbs)	205 lbs (135 lbs)
250 lbs - 299 lbs (165 lbs - 204 lbs)	185 lbs (125 lbs)
225 lbs - 249 lbs (145 lbs - 164 lbs)	165 lbs (115 lbs)
195 lbs - 224 lbs (125 lbs - 144 lbs)	135 lbs (95 lbs)
165 lbs - 194 lbs (105 lbs - 124 lbs)	115 lbs (75 lbs)
135 lbs - 164 lbs (85 lbs - 104 lbs)	95 lbs (65 lbs)
<134 lbs (<84 lbs)	75 lbs (55 lbs)

You can do C2B or chin over pullups.  But if you do C2B pullups, all of the sets of 10 must be unbroken.

“People inspire you, or they drain you—pick them wisely.”
- Hans F. Hansen

Times:
Adam C	10:51
Alex	13:56
Amaria	10:30
Arick	8:01
Boaz	10:50
Brittany	16:11
Brooke	12:15
Bruno	13:52
Carol	10:54
Chad	13:10
Colin	9:27
Colleen	8:49
Dallas	10:27
Dana	11:06
Danielle	11:19
Ed	13:58
Foster	11:12
Frank	9:21
Gary	13:50
George	11:43
Gillum	17:07
Greg	11:41
Huffine	9:08
Hunter	13:03
Jacque	10:24
Javier	12:27
Jenn	16:19
Jimmie	8:38
Jose	13:36
K	12:25
Kadir	11:40
Kahn	16:44
Kara	10:08
KO	7:2
Kurt	16:27
Lambo	13:18
Leddy	12:13
Leigh	10:27
Louisa	9:56
Mark	11:14
Marylin	13:55
McG	13:33
Mickey	11:38
MnM	10:06
Molly	8:29
Morgan	14:58
Paula	14:38
Peter	12:54
Petty	17:57
Powell	11:05
Ray	12:40
Rhonda	9:44
Rich	10:07
Riley	10:30
Roberto	11:41
Rogan	11:48
Rosa	13:10
Rose	11:05
Rylander	13:39
Sara	13:56
Scott	10:51
Shaira	9:26
Shawn	14:00
Stefan	10:06
Tauer	9:49
Templeton	13:12
Tiede	13:44
Travis	12;23
Trevor	9:09
Welsh	13:36
Wolfe	12:35
Jackie	14:39	(modified)
Lindsey	12:05	(modified)
Becky	7:08	(modified)
AJ	9:45	(modified)
Rosa	9:11	(modified)
Evan	11:47	(modified)
Erica	5:53	(modified)
Kumagai	11:34	(modified)
Jumper	10:55	(modified)
Caleb	10:00	(modified)
Carl	NFT	(modified)
Mair	13:03	(modified)
Dubos	10:05	(modified)
O-Lift Workout		Strength Workout
Jeremy		MnM
Rylander		Rosa
Kara		Danielle
Paula		Marylin
Becky		Jenn
Jodi		Boaz
Erica		AJ
Rogan		RJ
Foster
Stefan		Basic Barbell
Lambo		Fogel
Colleen		Holland
Shaina		Michael
Carol		Mike K
Louisa		Mair
Templeton
Ray