Monthly Archives: January 2017

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Best CrossFit Gym in Fort Collins

Weekly Workouts for Jan. 30th – Feb. 3rd


4 rounds:
800m run

2 min rest


27-21-15 reps for time of:
Back squats (M: 165-lb / F: 115-lb)
Handstand push-ups


Complete as many rounds as possible in 40 minutes of:
Row 500 meters
100 double-unders



Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (M: 95 lb / W: 65 lb)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.


Deadlift 10-5-3-1-1-1-3-5-10 reps

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crossfit fort collins

Reminders: Fundamental’s Session 1 and January Special Pricing!!

Get ready for the next Fundamental’s class, or tell a friend!

Fundamental’s at Yeti Cave CrossFit is a 6-session course that lasts for 2-weeks. During the course you will learn the basic movements and terminology used in a typical CrossFit class at Yeti Cave CrossFit. This course is no extra charge, and will set you up for success prior to going into regular classes!

Tomorrow, January 24th at 7:15pm is the start of the next Fundamental’s Session #1.

If you can’t make it tomorrow evening, no worries, come knock out the very same class on Tuesday at 7:15pm!

The full schedule for the next Fundamental’s series:
Monday, Jan. 23rd: Session 1 (7:15pm)

Tuesday, Jan. 24th: Session 1 (7:15pm)

Wednesday, Jan. 25th: Session 2 (7:15pm)

Thursday, Jan. 26th: Session 2 (7:15pm)

Friday, Jan. 27th: Session 3 (6:15pm)

Monday, Jan. 30th: Session 4 (7:15pm)

Tuesday, Jan. 31st: Session 4 (7:15pm)

Wednesday, Feb. 1st: Session 5 (7:15pm)

Thursday, Feb. 2nd: Session 5 (7:15pm)

Friday, Feb. 3rd: Session 6 (6:15pm)

More about Fundamentals


Founding Membership Pricing Ending Soon!

If you or a friend have been thinking about signing up at Yeti Cave CrossFit, now is the time to get locked in at the best price possible for your first year! Don’t let your friend or family miss out!

The Founding Membership price is $20/mo less than the regular membership price.

All memberships are month to month, re-curing payments, can be cancelled with 30 day notice, and can be put on pause/hold if you are leaving for more than 2 weeks.

Additional monthly discounts are available for:

  • Joining with a friend
  • Honorably Discharged Veterans
  • Active Military
  • First Responders/Law Enforcement

Memberships Link

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Weekly Workouts for Jan. 23rd – 27th


Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower

Score is total calories rowed.


Strict press 3-3-3-3-3 reps


10 rounds for time of:
Sumo deadlift high pulls, 7 reps (M: 95-lb; F: 65-lb)
Front squats, 7 reps (M: 95-lb; F: 65-lb)
Push jerks, 7 reps (M: 95-lb; F: 65-lb)


Bench Press 5-5-5-5-5 reps


3 rounds for time of:
10 strict knees-to-elbows
Power snatches, 10 reps (M: 155-lb; F: 115-lb)
10 strict knees-to-elbows
10 burpees




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Weekly Workouts for Jan. 16th – 20th


Complete as many rounds as possible in 25 minutes of:
Thrusters, 25 reps (M: 45-lb; F: 35-lb)
25 burpees
Sumo deadlift high pulls, 25 reps (M: 45-lb; F: 35-lb)

Snatch balance 3-3-3-3-3 reps


For time:
50 wall-ball shots
50 deadlifts (M: 185-lb; F: 135-lb)
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.


Complete as many rounds as possible in 20 minutes of:
5 power clean and jerks
10 toes-to-bars
Rest 30 seconds

Men use 185 lb. Women use 135 lb.


Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
Power snatches, 15 reps (M: 75-lb; F: 55-lb)

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Weekly Workouts for Jan. 9th – Jan. 13th

The first week of the New Year was spectacular at Yeti Cave CrossFit, it’s getting me pumped up for the rest of the year 🙂

I want to remind you all that as you read over the weekly workouts, they are not being posted for you to “cherry pick” your workouts!!  Trust me I understand the temptation.  They are announced a week at a time solely so that you can prepare for each days workout in the event you want to bring something for the workout.  For example if there are jump ropes, maybe you have your own special rope, or if there are a lot of pull-ups you might want to bring hang wraps, gloves, tape, or when we are rope climbing you’re going to want long socks or pants…ect…

If a workout looks “too short” don’t be mistaken, the class will still take an entire hour because we will be drilling technique over and over, improving our positioning, therefore improving our performance and power!!

On days like this coming Wednesday, the workout is soooo much more than just seven sets of back-squats.  You might do five sets before you even start recording your workout sets!  The goal is to maximize the weight every single set!  Seven sets of one rep back-squats should make you leave the gym with “jello-legs!”


5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating


Complete as many rounds as possible in 20 minutes of:
Deadlift, 1 rep (90% of max)
10 toes-to-bars
15 bar-facing burpees


Back squat 1-1-1-1-1-1-1 reps


Austin and Linda’s Birthday Workout:

Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
2k row for time


Complete as many rounds as possible in 25 minutes of:
35-lb. single-arm kettle bell overhead lunges, 25 steps
Row 25 calories
35-lb. weighted sit-ups, 25 reps

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Best gym in Fort Collins

Yeti Cave CrossFit Announcements Jan. 5th, 2017

Hey everyone,

Couple announcements:

January Promotion:

If you know someone who is on the fence let them know I am extending the “Founding Membership” price for the month of January!  One month left to save $20/mo for the first year!  All the regular terms still apply (month to month, cancel anytime with 30 day notice, if you’re gone +2 weeks pause your payments and membership, additional discounts for signing up with a buddy, first responders, military and veterans).

Change to weekend schedule:

Starting THIS weekend we will be taking away classes Sunday and just having classes on Saturday.  The new weekend schedule starts Saturday Jan. 7th and from then on we will have 9am, 10am, 11am team workouts and open gym 9am-noon, nothing on Sunday.


Check in Competition:

Whoever has the most check-in’s through the sign-in kiosk this month wins a complimentary Cryo Session at 5280 Cryo.  For more information of what this is exactly there is a link below.  Essentially it’s one way to recover our bodies 🙂

5280 Cryo in Fort Collins

CrossFit Open:  

Every year CrossFit Headquarters puts on the CrossFit Open, the first step to finding the Fittest man, woman, and team on earth.  What’s cool about it for all of us is that we can test our fitness against the rest of the world all by doing the Open workouts here at Yeti Cave CrossFit.  How well you do may surprise you 🙂  It starts this year Feb. 25th and cost $20 to sign up.

Here are two links from CrossFit HQ with a little more about it:

About the open, dates, registration information.

Coach Nate is Competing!

If you want to see me throw down the biggest weights possible at an Olympic Lifting meet, I’ll be at CrossFit Miramont Jan. 14th.  Should be a ton of fun and you will get to experience the competition atmosphere as a spectator 😉 I will keep you posted if you’re interested in watching when I find out more about the timeline and heat schedule!




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Gym in Fort Collins

January Member of the Month

Congratulations to Bev Farnsworth for being the January Member of the Month!

Bev is well known to everyone at the gym for setting impressive times on the workouts, lifting heavy weights, and being one of the most positive and fun people to be around at the gym! Her and her husband Erik are quite the combo, they both work incredibly hard, are amazing chefs (as we can all attest to, from the chili and chocolate covered jalapeños and bacon at the Christmas party!), and are showing their two kiddos, Damian and Taundra, what it means to live a healthy active lifestyle!

Bev loves all the new challenges in the gym. She has a background in long distance running and Roller Derby! Pat and I went to one of Bev’s last “bouts” of the season and there is no question why she is so tough!!! Whether the workout of the day includes box jumps, rope climbs, or a new barbell lift, Bev has a great attitude, is patient, and embraces it all, giving 100% effort.

If you can catch her after a workout (which will be hard to do because she is so fast!) be sure to congratulate her on winning the January Member of the Month ☺

Bev displays the spirit and message of Yeti Cave CrossFit every time she comes to the gym. Using CrossFit to better her life outside the gym, Bev is living out our mottos “Win the Week,” and “Move More, Live More.”

I want to congratulate all the members on their hard work over the past month(s), regardless of when you joined, I have seen a mountain of hard work being put in, making me very proud of everyone. Keep it up!!