« October 2009 | Main | December 2009 »
PSn+OHSQ 50/3+2 65/2+2 75/1+2, 2+1 80/1+2
Sn Bal 65/4 75/3 80/2 85/2 90/2 100/2
SQ 60/8 70/5 75/3 80/3 85/3 90/3 95/2
Sn Pull (Fl/Bkn) 70/5 90/4 100/3x3
ABS 80 reps
There is a Meet on January 16th at the Air Force Academy, It is a USAW meet. If you are interested in going to compete let David, Randy or Keith know
David at the American Masters
Keith pulling 100kg at the Fall Weightlifting Meet at Front Range CrossFit
Congratulations to our own David Miller for taking gold at the American Masters last weekend.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Sn 50/4 65/3 75/2 80/2 85/2 90/2x2
Sn PJ 60/4 70/3 80/2 85/2 90/2
Sn RDL 70/5 90/4 100/3x3
P.Split heavy /4, 5, 5
Post to comments
The FRCF Fall Weightlifting Meet is this Saturday and Sunday. Our lifters have been training hard for this Meet. It looks like there is going to be a huge turn out and some really good lifters. Come down and check it out.
Cl (HB) 50/4 65/3 75/2 80/2 85/2 90/2x2
J Bal 50/4 65/3 75/2 80/2 85/2x3
Cl Pull 70/5 90/4 100/3 105/3 110/3x2
F.Sq 60/8 70/5 75/3 80/3 85/3 90/3 95/2
Post to comments
The Team Flatirons CrossFit will be back in action this weekend at the FRCF Fall Weightlifting Meet. Come down and check out the action.
Sn Bal 60/4 70/2 75/2 80/2x2
PCl+PJ 50/3+3 65/2+2 75/1+1 80/1+1 75/1+1
Sn PJ 60/4 70/3 75/2 80/2x3
Sn RDL 70/5 80/4 90/3x2
!5 year old clean and jerks 140 kg
Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
