Monthly Archives: December 2016

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CrossFit in Fort Collins

Weekly Workouts for Jan. 2nd – Jan 6th

Here we go 2017!!!  Let’s crush this New Year and make 2017 the best, most fun filled, fulfilling, exciting year so far, starting this week with the first five workouts of the year!!!


Row 5k for time


Assault Bike as far as possible in 30min



Rebekah’s Birthday Workout

“Freestyle Fran”

45 reps of each for time:
95-lb. thrusters

*Partition as needed to complete 45 reps of each exercise as quickly as possible.



5 rounds for time of:
3 rope climbs
Run or Row or Bike 400 meters

*Each round perform one of the 3 climbs without assistance from your legs.



Joanne’s Birthday Workout

Time Priority “Diane”

For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.



Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge



Dano’s Birthday Workout

Will be a surprise 🙂







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Thoughts on Supplements – They are only SUPPLEMENTS not Answers!

I had an Army buddy from Bragg, who is starting his own gym as well ask me for my thoughts on selling supplements as a source of revenue, I figured I would share my thought’s with you all on this subject!


Yea, I’m hesitant to push supplements because most people I think, would be better off without them for awhile until they start getting their regular eating habits right and establish a baseline proficiency in CrossFit.

Rather than telling people there are the “magic pills/powders” I have them focus on learning CrossFit first with a basic understanding of nutrition and generally what is good and bad for the human body. If we are eating right, supplements are generally unnecessary. Sure some things can help, but to truly gain the benefits from them, our regular eating habits should be ON POINT!

Most of it is common sense…less junk food (pastries, candy..), instead of 3 beers average a night (21-24 a week!) try averaging one a night, or, whatever your intake of boose, can you eliminate 1/3? 2/3? and still enjoy your life and social gatherings?…eating more vegetables than bread and grain products (admittedly I know this is tough! I still eat bread, but not nearly as much or as often as I did pre-CrossFit) all are better starting points to work on rather than ADDING more intake through supplements.

My focus at my gym is for the members to improve their lives outside the gym! If they soley workout so they feel better about eating wings and drinking beer while watching weekend football…GREAT. If they are consistent in the gym and make reasonably healthy choices outside the gym throughout the week, they will see improvement towards their goals. How fast they want to achieve their goals will determine how strict they have to be about the food they choose to eat.. Not as a diet, but as a way of life.

As far as using the supplements as an additional source of income, I will probably get into that at some point in the future but will be sure to screen and hand-select only the ones that i believe in. We need to read the labels on the supplement containers, so often all we read is the promotional jargon and flashy letters, when in reality the product is full of sugar and fillers, just labeled/disguised with different names…

For now, as I try to make this a profitable business, (breaking even is step one!) I’m focusing on providing the best experience possible to the members at the gym. The focus is on FUN, and explaining the WHY for each workout. I totally understand that some of the things we do in CrossFit look silly to people new to CrossFit, even to the veterans, but I believe if the members enjoy class and each other, then their consistent attendance will lead to progress, and make it easier to make the right choices more often outside the gym nutritionally. All the while not being soooo strict that they can’t enjoy themselves on occasion or enjoy social gatherings.

In summary, I am prioritizing the quality of the service offered at the gym, over anything else in attempt to make the gym financially successful/sustainable so I can continue to do this and help people lead happy, healthy, fulfilling lives outside the gym

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Fort Collins CrossFit Gym

Weekly Workouts Dec 26th – 30th

Merry Christmas everyone! Hope you have a fantastic time with family and friends this holiday season 🙂  Stay safe, have fun!


Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.



10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back




3 rounds for time of:
(35lb/25lb) Kettle-bell snatches, 21 reps, right arm
21 L pull-ups
(35lb/25lb) Kettle-bell snatches, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.



Thruster 5-5-5-5-5 reps




Skill practice day! Three options to mix and match

A) Handstand walk/handstand pushups

B) Muscle ups (rings or bar)

C) For time: 50 muscle-ups

We will be playing around on all the muscle-up progressions today and working on handstand walks / handstand pushups.

Derek demonstrating the muscle-up progression






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Holiday Schedule Reminder

Please remember we are closing early today, closed through the weekend, and starting late on Monday, enjoy the Holiday with friends and family!

December 23rd:
· Normal hours until last class 12:30-1:30pm, then we will close early for the day.

December 24th-25th:
· Closed.

December 26th:
· Closed until 4pm and then normal schedule for the rest of the day.

December 31st-January 1st:
· Open, normal schedule.

I hope you have a wonderful Christmas and New Years celebration with friends and family this year. I know we are going to rock 2017 together!

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Weekly Workouts for Dec. 19th – 23rd


4 rounds, each for time of:
800-meter row

Work to rest ratio is 1:1.


21-15-9 reps for time of:
Overhead squats
Chest-to-bar pull-ups

Men use 95 lb., Women use 65 lb.


For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.


Team “Filthy Fifty” Variation

Team complete the amount of work listed below together. For Time:

50 Box jump/step up, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53lb/35lb
Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Supermans
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders/100single unders

*One person works at a time

*Reps can only be completed while one partner holds on the the following static positions:

1) Plank (on hands or elbows) 2) Wall-Sit 3) Lay on the back with feet elevated 4) Hanging from the pull-up bar



Hang power clean 1-1-1-1-1-1-1 reps

Hang Power Clean:

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Fort Collins gym

Weekly Workouts Dec. 12th – 16th


Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.


Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees


4 rounds, each for time, of:
1-mile assault bik



With a 53-lb. and 35-lb. kettlebell, 10 rounds for time of:
200-meter farmers carry with both kettlebells
35-lb. weighted pull-ups, 10 reps
55-lb. kettlebell power snatches, 20 reps, alternating arms

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.


Overhead squat 5-5-5-5-5 reps

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Best gym in Fort Collins

Weekly Workouts Dec. 5th – 9th, 2016

Category : Weeks Workouts


Deadlift 3-3-3-3-3 reps

Deadlift with CrossFit Games prior Champ and Worlds Strongest man:


For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups

Hand Stand Pushups:



For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

*If it’s ridiculously cold there will be an indoor substitute for the run.  Not trying to get a cold!  (row/bike as a sub)

Rope Climbs:

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.


10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges

Power Clean:


Overhead squat 3-3-3-3-3 reps

Overhead squat at the end of the video (CrossFit Games):

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best gym in fort collins december member of the month

Members of the Month!

Congratulations to Kenley and Jenn (two ladies in the middle of the photo) for being the Yeti Cave CrossFit “Members of the Month” for December! It was impossible to choose just one of these two ladies for Member of the Month. At the gym they are two peas in a pod, bringing a ton of life and energy in the whole joint ☺
Kenley knew me before the gym even opened, and brought a couple friends to the Yeti Cave Open house event October 15th. Kenley, and her crew of Lucky Joe’s all-stars, finished Fundamentals despite working in the service industry with only a couple hours of sleep before every session! Kenley and Jenn continue to advocate for the gym, and have invited numerous friends to come try out Yeti Cave CrossFit. The more the merrier!
Jenn and Kenley have been extremely positive and hard working, having patience while continuously learning new movements and working on mobility in order to improve their positioning and form.
A couple weeks ago after drilling the “J-hook” rope climb technique during a workout, Jenn refused to give up on the idea of climbing the entire rope THAT DAY! Something she has never done! After an inspiring 10-15min guess who was tagging the rafters at the top of the rope…you got it right, JENN! Kenley, not to be out-done decided she would scamper up to get her first rope climb as well! A perfect example of the benefits of training with other people and friends ☺
These ladies embody the spirit and message of Yeti Cave CrossFit, using CrossFit to better life outside the gym, and become more capable homo-sapiens. They both are living out the mottos “Win the Week,” and “Move More, Live More.”
If you have the pleasure of working out with these motivational girls, say hi inbetween hearty laughs, and congratulate them on being “Co-members of the Month!”