Training of the Day Back squat 7-5-3 @ 80% then “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats Beginner class Back squat...Read More
Many of you may have seen the posts about our friend Kevin Ogar. He was seriously injured this weekend while competing at the OC throw down. Front Range CrossFit is hosting a benefit workout in his honor this Saturday. Open gym time will be moved to 9am prior to the 10:30 Saturday Workout as...Read More
Training of the Day 10-9-8-7-6-5-4-3-2 Snatch (75%) 30in box jump beginner class over head squat AMRAP 9 minutes 12 kettlebell swing 12 med ball squat clean Post your scores to the Whiteboard.Read More
Training of the Day In 9 minutes, row 2k. In the remaining time complete as many ring dips as possible. Rest 2 minutes In 9 minutes, do 100 burpees. In the remaining time complete as many double unders as possible. *score is total dips and double unders Post your scores to the Whiteboard.Read More
Training of the Day Back squat 10 minutes to determine 10 rep max then 4 minutes Wall ball 3 minutes pull ups 2 minutes hand stand push up 1 minute toe to bar Beginner class Clean complex 1 hang, 1 power, 1 squat On the minute x7 minutes then 4 minutes Wall ball 3 minutes...Read More
Training of the Day 4x500m row. recovery is up to you but all 4 sets need to be finished in under 14 total minutes then 21-15-11 double unders/ power snatch (55/75), bar facing burpees Post your scores to the Whiteboard.Read More
Training of the Day Squat clean 1-1-1-1-1 on the minute at 90% then 3 rounds for total reps of… 1min max shoulder to overhead (50% 1RM) 1min max chest to bar pull up 1min box jumps Beginner class Split jerk Then…. 3 rounds of… 1 minute shoulder to overhead 1 minute box jumps 1 minute...Read More
If you haven’t noticed I am an advocate for using percentages of an athletes 1RM in a linear fashion to progress their strength realitive to their peers. That said, the open is 8 weeks away and those events will not be based on % rather a fixed number. We have all done a great job...Read More
Training of the Day 20 hand stand push ups 15 front squats @ 65% (taken from the ground) 10 muscle ups 5 snatches @ 75% rest 1 minute then.. 40 chest to bar pull ups Post your scores to the Whiteboard.Read More
