Do The Challenge

 If you haven't done the challenge yet, then now may be the perfect time. Cleanse out your plumbing, then tune up your engine. It's the best chance at getting optimal results in a short period of time. Done it before? Do it again. You can never be too clean. Check the comment section for more great results...hm, hmm- hint, hint!

Warm up: DYMO

WOD

3 Rounds for time of:

400 meter run or row

30 OH Squats (75/45)

21 Pull ups

STRENGTH /SKILL

Med Ball Plyo Push Ups

3 x 10

Mobility: Dynamic Stretch

MESSAGE FROM SKIP AT CF FRONT RANGE-

Hello Everyone,

With the change in the format for Sectionals, there has been much consternation within the CrossFit Community.  With the absence of an actual event/competition where your athletes can test themselves against each other under actual competition conditions before the Regional Games,  we may have what you are looking for.  We have been in the planning stages for quite some time to add a FRCF spring event.  Here is a quick description of what we are planning.  Our goal is to attract top CrossFitters from across the country to the Spring Invitational. 

There are going to be three events in the 2011 FRCF Event Series.

The Spring Invitational

                Last weekend in April – first weekend in May.

                144 athletes

                No scaling

                6-9 events

                3 days

                Cash Prize Purse – The size of the purse will be determined by the amount of sponsorship that we can get.  We have several AWESOME sponsors already.  The purse will be as big as we can make it.  The final size of the purse will be made public prior to open registration.  We are talking about thousands of dollars, not hundreds of dollars.

                The exercises and the weights used will be heavier than the CO Open, more in line with what we have seen at the Regional or CrossFit Games level.  We will be posting the basic requirements that each athlete will need to          be able to do, prior to when we open registration.

                We will make the final determination for which date we are going to do this event as soon as CrossFit HQ announces the final dates for the Open Sectionals.  Our intention is to have them immediately following the Open Sectionals, so that your athletes will have as much time as possible to recover before the Regional Games.

The Colorado Open

                Last weekend in August

                180 athletes

                Scaling will be allowed

                3-4 events

                2 days

                The format will be the same as 2010.

The Fall Weightlifting Meet

                Second weekend in November

                120 athletes

                Sanctioned USAW Meet

                2 days

The CO Open and the Fall WL Meet will be run as they have been in the past.  They are taking place on the same weekends and will have the same format as last year.  The CO Open will be open to all and there will be scaling allowed.    

               

If you are receiving this, you have competed at one of the events that we have run in the past, either the Colorado Open or at either the 2009 or 2010 Regional Games.  You know the kind of quality events that we run.  The FRCF Spring Invitational will top ANY event that we have run to date. 

The Spring Invitational will give your athletes the opportunity to get out of their comfort zone and to perform before a qualified, experienced and impartial judge.  It will be a great way to get some valuable competition experience prior to the Regional Games.

I just wanted to let you all know what we are planning. 

As soon as the dates for the Spring Invitational become final, I will let you know.  If you have any feedback on the Spring Invitational, I would love to hear it.

SFM

LET"S GET READY TO RUMBLE FOLKS;)