Thursday 110602

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As many rounds as possible in 15 minutes of:

15 Wallballs, 20# (14#)
1 Legless Rope Climb

Sub the rope climbs with legs or with ground to standing plank pulls at 5:1.

Post rounds to comments.

IMG_0296
Boom goes the dynamite.

The CrossFit Games Regional Competition are fast approaching and the event host needs volunteers:

They are looking for a few good men and women to help  them run the event.  They are especially short on the Thursday set-up shift and the Sunday evening tear-down shift.   Every volunteer gets free admission and a behind the scenes look at a world class event. If you are willing to help out, please contact  volunteer@frontrangecrossfit.com. Thank you.

You've gotta walk before you can run.

CrossFit is all about intensity right?  No, I'm not talking about the yelling, screaming, dumping weights from overhead, chalking you face, tearing your shirt off and pound on your chest sort of intensity.  I'm talking about measurable intensity - also known as power output.  The more intensity we're able to pour into a WOD, the more we'll adapt and benefit from it. But….

Yes, there's a but.  Two things must be in place before introducing the concept of intensity - sound mechanics and consistency of those mechanics.  We drill this into every athlete's head as they finish their foundations, but once you get sucked into the vortex of a group WOD, sometimes logic and common sense go out the window. Unfortunately, that's how people get hurt.

By taking the time to learn, practice, and perfect your mechanics on each movement, you're setting yourself up for success.  By being able to complete mechanically sound movement consistently well, time and time again – you've opened yourself up to the world of intensity.  What is your achilles heel?  Are you ready to work on it until it becomes a strength rather than a weakness? 

Housekeeping Note:  We have moved the stereo equipment out of the office.  Please Please Please DO NOT LEAVE anything on the shelves under the cork boards.  We have a beautiful bench cubby for all your wonderful things. I don't care if you are Mahatma Gandhi, this means you too. We thank you and our rave-tastic system thanks you! 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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