Call Us: (720) 335-5591

Saturday 140920

19
Sep

Saturday 140920

Check out the CrossFit Facebook page along with the CrossFit Mainsite, Surge is all over it!!! (Pictures courtesy Scott Brayshaw and Paint Anything.)

This weekend! Lots going on. There are two Master’s events that we have athletes participating in. The Master’s Championship at Front Range CrossFit in Aurora and CrossFit Frontier Master¬† Championship in Cheyenne. William, Joe and Chip will be competing at FRCF, and Julie will be in at CF Frontier.

FRCF Master’s Championship Heats/Times:

Heat 1
Chip Case 9:40 AM
William Lee 9:50 AM
Joseph Arvay 10:00 AM

Heat 2 & 3
Chip Case 12:20 PM
William Lee 12:40 PM
Joseph Arvay 1:00 PM

Heat 4
Chip Case 3:40 PM
William Lee 3:50 PM
Joseph Arvay 4:00 PM

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Complete AMRAP in 30 Minutes:

  • 9 Rope Climb
  • 100 Bench Press
  • 9 Rope Climb
  • 100 Wt. Anchored Sit Ups
  • 9 Rope Climb
  • 100 Single Arm DB Snatch Alt.
  • 9 Rope Climb
  • 150 Overhead Walking Lunges

*Only one athlete may work at a time.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Complete AMRAP in 30 Minutes:

  • 9 Rope Climb
  • 100 Bench Press 155/105
  • 9 Rope Climb
  • 100 Wt. Anchored Sit Ups 35/25
  • 9 Rope Climb
  • 100 Single Arm DB Snatch Alt. 50/35
  • 9 Rope Climb
  • 150 Overhead Walking Lunges 45/25

*Only one athlete may work at a time.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

Skill:

WOD
In Teams of 3 Complete AMRAP in 30 Minutes:

  • 9 Rope Climb
  • 100 Bench Press 155/105
  • 9 Rope Climb
  • 100 Wt. Anchored Sit Ups 35/25
  • 9 Rope Climb
  • 100 Single Arm DB Snatch Alt. 70/50
  • 9 Rope Climb
  • 150 Overhead Walking Lunges 45/25

*Only one athlete may work at a time.

Additional:
  • 10 Minutes Mobility

Leave a Reply