Monthly Archives: December 2017

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CrossFit near me

Weekly Workouts Jan 1-7th

Couple Announcements/Reminders:
- Those participating in the nutrition challenge the final weigh-in is happening at the gym Jan 8th at 6pm.  If you can't make it then you need to weigh-in prior to that date at Max Muscle and turn in your sheet!

- Winter Warrior is happening at the gym Jan 27th!  There will be a Male/Female "Rx'd" category and a Male/Female modified category.  Don't want to compete but want to help judge, let Nate know

- Monday Jan 1st there is only one class at 10am

- We are starting Rowing Club Thursdays at 1:30pm and Sunday at 9am!

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
*One class at 10am with coach Jake

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc. adding 3 reps to each exercise every round.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Strict pullup x 5

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Row 10cal
Air squat x 25

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Row 10cal
Box step up x 10

CrossFit near me

TUESDAY 

CrossFit:
Snatch Drills

-then-

For time:
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
Run, 1200 m
Rest 3 mins
Run, 1600 m

If it's too cold or icy to run, do equivalent distance on the rower or assault bike and alternate with a partner as space and equipment availability requires

CrossFit near me

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s

CrossFit near me

THURSDAY 

CrossFit:
15-12-9 reps, for time of:
Power Clean, 135/95 lbs
Thruster, 135/95 lbs

Yoga at 7:15pm:


FRIDAY 

CrossFit:
Complete as many rounds as possible in 15 mins of: Handstand Walk, 50 ft
Broad Jump, 50 ft
Walking Lunge, 50 ft


SATURDAY 
9am and 10am Team Workouts
11am open gym

Sunday
9am rowing club and open gym

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CrossFit in Fort Collins

Weekly Workouts Dec. 25-29th

CrossFit in Fort Collins

“MONDAY” 

Merry Christmas! - Closed

I hope you all have a terrific day with friends and family!  

Thank you all for your support and hard work, I can see it paying off a little more for each of you during each workout :)

CrossFit in Fort Collins

TUESDAY 
Dec 26th Closed

See you all tomorrow!  I hope the holiday's leave you feeling refreshed and come back in with a little extra push!

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
Snatch Drills
-then- 
21-15-9 reps, for time of:
Single Arm Dumbbell Snatch, 50/35 lbs
Bar Muscle-up

Cardio Programming for the Week:

CrossFit Cardio:
4min to complete:
20 x Med-ball Clean
20 x pushups
AMRAP Assault bike Cals with remaining time
- 3min rest -
*Repeat above 4 times total

CrossFit Cardio:
Every min on the minute until failure to complete within the min:
20 x Assault bike cal
*upon failure to finish complete:
50 x dips

CrossFit Cardio:
8 x 500m rowing intervals
*rest 2min between rounds

CrossFit in Fort Collins
 
THURSDAY

CrossFit:
On a 10-minute clock, for max reps/pounds:
0:00-2:00 Handstand push-ups

2:00-4:00 Rest

4:00-6:00 Double-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat


Yoga at 7:15pm:
*MIGHT BE CANCELLED THIS WEEK

CrossFit in Fort Collins

FRIDAY 

CrossFit:
For time:
“Jackie”
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Chest-to-bar Pull-ups

CrossFit in Fort Collins

CrossFit in Fort Collins

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CrossFit in Fort Collins

Weekly Workouts Dec. 18-22nd

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
MAX OUT OVERHEAD SQUAT!
-then-
Pushup max set
Strict Ring Dips max Set
Strict Hanging Leg raises max set

Cardio Programming for the Week:

CrossFit Cardio:
30min AMRAP:
Row 10 cals
10 x Box Step ups
Assault bike 10 cals
10 x Box Step ups

CrossFit Cardio:
For Time:
10-9-8-7-6-5-4-3-2-1:
Pushups
Ab-mat situps
Dips
CrossFit Cardio:
Row 100m for time x2
Row 250m for time x2
Row 500m for time x2
Row 1000m for time x2

CrossFit in Fort Collins

TUESDAY 

CrossFit:
2017 CrossFit Team Series Event 2:
For time:
120 Double Unders, each, relay
120 Chest-to-Bar Pull-Ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15 
120 Double Unders, each, relay

Men use 95-lb.
Women use 65-lb.
Cap: 15 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 15:10)

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
2017 CrossFit Team Series Event 3:
For time:
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
20 Cleans, 185/135 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
10 Cleans, 225/155 lbs

Time cap: 12 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 12:10)

CrossFit in Fort Collins

THURSDAY 

CrossFit:
2017 CrossFit Team Series Event 4:
For time:
100 Row Calories, switch as needed
100 Toes-to-Bars, total

Yoga at 7:15pm:
*MIGHT BE CANCELLED THIS WEEK

CrossFit in Fort Collins

FRIDAY 

CrossFit:
“Andy”
For time, wearing a 20/14-lb. vest:
25 Thrusters, 115/75 lbs 
50 Box Jumps, 24/20 in
75 Deadlifts, 115/75 lbs
Run, 1.5 mi
75 Deadlifts, 115/75 lbs
50 Box Jumps, 24/20 in
25 Thrusters, 115/75 lbs

CrossFit in Fort Collins


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CrossFit in Fort Collins

Weekly Workouts Dec. 11-15th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
NEXT WEEK WE MAX OVERHEAD SQUAT!

Today:
For time: 30 Snatches, 155/105 lbs

CrossFit in Fort Collins

TUESDAY

CrossFit:
6 rounds for time of:
 24 squats
 24 push-ups
 24 walking-lunge steps
 Run 400 meters

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
5 rounds for time of:
 60-second L-sit hold
 30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.

CrossFit in Fort Collins

THURSDAY

CrossFit:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Yoga at 7:15pm:
Yoga with Dai

CrossFit in Fort Collins

FRIDAY 09/21/17

CrossFit:
9-15-21 reps for time of:
 Thrusters
 Bar-facing burpees
Men use 95 lb.
Women use 65 lb.

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
150 Wall balls for time
*Every time you drop the ball immediately run 400m

CrossFit Cardio:
Establish your fastest possible 500m rowing pace
-or-
Establish your highest RPM speed on the assault bike

Then ten rounds for max total distance:
- Row or Assault bike as long as possible, so long that you are within 10 sec or 10 rpm of your max established pace.
- As soon as you fall outside the designated pace, complete 50ft of walking lunges

CrossFit Cardio:
Row or Assault bike for 30min
*Every 3min stop and do 50 double-unders
*Score is calories accumulated

CrossFit in Fort Collins

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crossfit fort collins

December’s Member of the Month – Adéye!

crossfit fort collins
Congratulations to Adéye for being December’s Member of the Month!

crossfit fort collins

Adéye came to the gym one year ago looking for a place to do something for herself. At home she is the rockstar mother of 10 kids! She saw working out at Yeti Cave not just as a way for her to do something for herself, but as a way to better herself so she could be a stronger caretaker at home. A perfect example of training in order to enrich life outside the gym :)

crossfit fort collins

The epitomy of the “power of positive thinking,” Adéye deals with adversity each day in the gym. Because of a pretty serious back injury coming into CrossFit, Adéye has to be highly in-tune with her body and we modify each workout to ensure we build her fitness without adding to the injury. Adéye exercises incredible patience with each workout to ensure she progresses at a safe rate, humbling herself to modify when necessary and being smart about which areas/workouts to really push herself.

crossfit fort collins

Adéye is one of the most welcoming faces to see in the gym. Whether it’s a new member or someone who has been here for awhile now, she greets them like one of her best long-time friends. She encourages others before during and after workouts and is a shining example of hard work and perseverence in workouts! She is one of the most genuine people I’ve ever met and sees nothing but absolutely the best in every single person.

Personal Training

One of my absolute favorite things is seeing you all do things you did not think was possible. Adéye always makes me laugh when she says she’s not going to be able to do something…because I know she can and eventually will get it! I can vividly remember each day of Adéye struggling to learn with the class how to climb a rope, or do a double under, or do some other challenging movement in the gym. And each time, I would make her practice those movements throughout the day’s workout and see her get better and better. Recently she had a “light bulb” moment with double-unders! The ever frustrating jump and rope swing combination that can cause the most serene person to throw something across the gym when they aren’t getting them lol… Adéye had written off double-unders as something she would never do, yet as her stubborn coach I made her practice during every workout with various double-under drills and double-under attempts. I’m happy to say that now Adéye has gotten double-unders, and is only going to get better at them from here! An example for everyone to stick with it through those challenges in the gym, to be patient and work hard, nothing is impossible :)

Personal Training

Adéye represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” Congratulate her on being December’s Member of the Month next time you see her :)

#WintheWeek
 #MoveMoreLiveMore

CrossFit in Fort Collins

 


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Yeti Cave

Weekly Workouts for December 4th-8th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:

Wendler Week 3 Overhead Squat:
 5 reps @ 40%
 5 reps @ 50%
 5 reps @ 75%
 3 reps @ 85%
 1 or more reps @ 95%
 -then-
 7 2-minute rounds of:
 25-cal. row
 205-lb. jerks, max reps
 There is no rest between rounds.

*12:30pm class will be open gym only today!

CrossFit in Fort Collins

TUESDAY

CrossFit:
 Emily
 10 rounds for time of:
 30 double-unders
 15 pull-ups
 30 squats
 100-m sprint
 Rest 2 minutes

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
Hang power clean 3-3-3-3-3-3-3 reps

Pilates at 7:15pm:
 Pilates with Sarah
This is Sarah’s last pilates class before she moves to Denver!

CrossFit in Fort Collins

THURSDAY

CrossFit:
 30-20-10 reps for time of:
 GHD sit-ups
 Toes-to-bars
 Wall-ball shots, 20-lb. ball

Yoga at 7:15pm:
 *MIGHT BE CANCELLED, Dai was in an accident and might not be ready to do class this week

CrossFit in Fort Collins

FRIDAY

CrossFit:
 Front squat 5-5-3-3-3-1-1-1-1-1 reps

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
Four rounds for time:
6min Assault Bike only legs
50 air squats
40 walking lunges
30 lunge jumps
20 squat jumps
1min hollow body hold

CrossFit Cardio:
30min AMRAP:
Row 250m
25 pushups
25 Russian-twists with med ball or plate

CrossFit Cardio:
Two Rounds for Total Combined Distance
5min Sled Push
5min Assault Bike
5min Farmer carry

CrossFit in Fort Collins