Call Us: (303) 263-2997

Thursday, 10-10-2013

9
Oct

Thursday, 10-10-2013

This weekend is one of the BIGGEST CrossFit events in Colorado – The Master’s Championships at Front Range CrossFit (click for directions).  We need a BIG turnout from Alpine to help cheer them on!!!
B-RAD, at 59 years YOUNG, will be part of the Alpine crew heading down to participate this weekend.  GOOD LUCK to Julie, Melody, Pete, and the ageless B-RAD.  Their WODs and heat times will be released Thursday evening at 8:00pm.  We will post their heat times on the website for Friday’s post.  Have fun you guys!!!!
p.s. My flight gets in at 10:15am Sunday and I am planning to head straight to FRCF for this epic event!
 
Workout of the Day
Shoulder Press
3-3-3
 
then
 
For Max Reps (one running count):
1min Box Jump 24″/20″
3min Stone to Shoulder 115/70
5min Rope Climbs
3min Stone to Shoulder
1min Box Jump 24″/20″
 
*Standard Rx Alpine 11′ Rope Climbs: Start with knees on the ground 9and don’t touch feet!), head to the rafters, return to the ground with control on the rope.
**Modifications: 3 standing rope pulls = 1 rep
 
Post your scores to the Whiteboard.
 
 

Leave a Reply