Friday, July 13th, 2012

In case you have been living under a rock or you are just brand spankin’ new to CrossFit, or maybe you are just unaware… the CROSSFIT GAMES is this weekend and being aired on ESPN as well as coverage and recaps on the CrossFit Games website. Check it out, very inspirational and motivating. I am sure Chris and Shara will be bringing home many stories and pictures from the events!

So as you are watching and getting pumped up about competitions, check out several upcoming events, you can participate by competing, you can sign up as a volunteer or judge or just come and watch!

Registration for The Warrior CF Comp – August 18th (www.thewarriorcfcomp.com) is now open and filling up fast.

The Colorado Open.  SOLD OUT!  August 25 & 26.  Front Range CrossFit Denver, CO

Girls Gone Rx.  September 15.  CrossFit Eminence.  All Girls Team Competition (Teams of 3).  Partnering with Barbells for Boobs! – benefiting Mammograms in Action

2012 Battle at the Rock.  September 15. CrossFit Castle Rock.  Registration opens Aug 1st.

The Master’s Championships.  October 13 & 14.  Front Range CrossFit Denver, CO.  Registration and details at the FRCF website under “FRCF Event Series”.  Registration opens August 1st at 9:00am MST.

FRCF Weightlifting Championships.  November 10 & 11.  Front Range CrossFit Denver, CO.  There are both Individual and Affiliate Team categories.  Registration and details at the FRCF website under “FRCF Event Series”.  Registration opens September 1st at 9:00am MST.

WOD
Strength: 10min: 3 rep Squat Clean Ladder (Starts with 135/95, increase by 20/10#)
*Record last successful 3 reps weight within the 10 minutes

3 Rounds
500m Row
21 Ball Slams (50/30)
400m Run

Cool Down:
10-8-6-4 Strict Pullups
Followed by Kipping/Butterfly
Rest 1 minute


“The great thing about yourself, is that if you always do it, people expect it and expect nothing less… no matter how different you may be.” – Michelle Cole