Janelle B loving the new Rogue rack.

The FRCF Master’s Championship is this Saturday and Sunday at Front Range CrossFit in Denver. Here are our athlete’s heat times. We hope you can come and support our amazing athletes!

Name – Workout 1 time, Clean ladder time
Lida Letowt – 9:00, 2:12
Bill King – 10:45, 3:15
Dave Dunn – 11:00, 3:18
Rich Spratley – 11;15, 3:23
Jon Tucker – 11:30, 3:31
Coleigh Patrick – 12:15, 3:40
Chris Lohmuller – 12:30, 3:40
CJ Langbecker – 12:30, 3:40
Coach Rich – 1:00, 4:00

The workouts for Saturday (Sunday workouts will be announced Saturday night):

Workout 1:
2 rounds for time of:
20 kettlebell swings
25 box jumps
30 goblet squats

Different weights will be used for each age division.

Workout 2: Clean Ladder
The barbell starts on the ground, and finishes with the barbell in the rack position at the shoulder.   You must lift the barbell from the ground to your shoulder and finish in a stable, non moving, locked out position.   The athlete must wait for the judge’s signal to drop the weight.

Women Weights (lbs):  95, 105, 115, 125, 135, 145, 155, 165, 175, 180, 185, 190, 195, 200, 205, 210, 215
Men Weights (lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315

Workout 3: Floater
As many reps in 4 minutes of:
2 stone over wall
1 shuttle sprint, 15 feet

Different weights will be used for each age division.

Workout of the Day
Sumo-stance Deadlift
Work up to a heavy 3 that will be your heavy single for the workout. Take no more than 12 minutes.

With a partner, AMRAP in 14 minutes:
1 Deadlift (continue with sumo, or use traditional stance)
10 Wall Balls sans wall (over pullup bar) – 20/14#
10 Burpee Box Jumps 24/20″ (partners alternate)

Each partner does full reps of each movement with one partner working at a time. The deadlift should be HEAVY.