Greg Opper finished up his 2016 CrossFit Masters Qualifier on Sunday. After submitting all his scores he currently sits in 1st place for the WORLD (we have a pic ↑ to prove it)! All though this will not likely hold up, we bet he still fairs pretty well over all. WELL done Greg Opper, We couldn’t be more proud of you!

Marie, Kolton, Cole, and Coach Kyle have a Olympic weight lifting meet this weekend coming up. This will be a first for all of them, so feel free to come out and support them. The meet will be held at Front Range CrossFit .

2016 FRCF Spring Weightlifting Meet

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Two: Over Loading
Front Squats 75% of 1RM
6 x 6

Metcon:
18 min AMRAP
8 Pull Ups
8 Squat Box Jumps (Air Squat into Box Jump) 24/20
12 KB Swings 53/35

Elite Competition Class

1. Snatch
work up to a heavy set of 2 from the hang.

2. Conditioning
2 Rounds:
400m Run
26 Hand Release Pushups
400m Run
26 KBS, 53/35
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24/20