Author Archives: Nate

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CrossFit in North Fort Collins

Weekly Workouts August 14-18th

CrossFit in North Fort Collins=
“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Bench Press
-then-
20min ARMAP:
Run, 400 m
Max rep Overhead Squats, 1x bodyweight

CrossFit Cardio:
For Time:
50 cal on the Assault Bike

CrossFit Skills:
Yoga with Dai


TUESDAY 

CrossFit:
2017 CrossFit Regionals Event 1
For time:
1,200-m run
-Then-
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest

 CrossFit in North Fort Collins
WEDNESDAY

CrossFit:
2017 CrossFit Regionals Event 4
For time:
Handstand Walk, 60 ft
10 Toes-to-bars
10 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
12 Toes-to-bars
12 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
14 Toes-to-bars
14 Double Kettle-bell Deadlifts, 150/106lbs
Handstand Walk, 60 ft
16 Toes-to-bars
16 Double Kettle-bell Deadlifts, 150/106lbs

CrossFit Cardio:
30min Assault Bike Ride
Every 3 min hop off and perform 10 reps of one of the following exercises:
Pull-up
Pushup
Air Squat
Ab-Mat Sit-up

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Kipping pull-ups will be the default focus


THURSDAY

CrossFit:
3 rounds for time of:
Row, 250 m
12 Squat Snatches, 65/45 lbs
21 Push-ups

FRIDAY

CrossFit:
Hang Squat Clean 3-3-3
Front Squat 3-3-3
Split Jerk 3-3-3

CrossFit Cardio:
10 intervals
Bike 10cal, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Kipping pull-ups will be the default focus

CrossFit in North Fort Collins

 


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CrossFit near me

Member of the Month for August 2017

August’s Member of the month is Holly Darrah!

One day coach Bre invited her friend Morgan to try out the gym. Morgan being a stud-rugby player at CSU, was not intimidated by anything in the gym, and stepped into workouts in full stride. But she did not come alone…

Holly, Morgan’s friend, also came to try the gym that day, but she had never done CrossFit before. That did not sway Holly from jumping into the fire straight away! She signed up with Morgan and never looked back.

Holly is not our most eccentric or flamboyant member.  She is usually quiet, super nice, a little shy, and sweet (unless she is testing Morgan’s reflexes with a random high kick up and around Morgan’s head J). But this doesn’t keep her from attempting everything in class. She goes after the barbells with extreme focus and gives her best effort on everything. Because she listens so well she is making extremely fast progress, and even got her first rope climb ever last month!

What impressed and surprised me the most however was when Holly and Morgan came in one particular day. This time, Morgan was clearly not having an “A+” kinda day. She was sore, tired, lacking motivation, let’s call it an “A-“ kinda day 😉 . Turns out, that day Holly was the reason they were both in the gym! Morgan wanted to skip, but Holly was not having it, and made her friend join her for a fun fitness-filled hour at the gym! That’s what a good fitness accountability friend is there for. The whole time I would’ve expected Morgan to be dragging Holly into the gym, but here they were Holly leading the charge! I’m sure it goes both ways for Holly and Morgan in terms of who gets who through the gym doors each day, but I love the fact that they have each other to stay accountable.

Holly represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Be sure to congratulate Her on being August’s Member of the Month!

#WintheWeek
#MoveMoreLiveMore


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CrossFit near me

Weekly Workouts August 7th-11th

Tuesday, August 8th: The gym will be closed from 4pm-7pm so that we can go run in the "Mountain Mile." I will be running in full Yeti Costume and have one more for any volunteers that want to wear that during the 6pm fun run. Mike, T-rex running?! *We will still have Fundamentals at 7:15pm though!

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
2mile run for time
- then - 
Tabata Pushup
Tabata Pull-ups

CrossFit Cardio:
For time:
100x kettle-bell swing (53/35)
Every min that elapses you stop and perform 5 box jumps

CrossFit Skills:
Yoga with Dai

 
TUESDAY

*Gym closed 4pm-7pm, sign up for the Mountain Mile!
http://www.mountainmile.com/
CrossFit:
2017 CrossFit Games Regional Event 2
21-15-9 reps, for time of: 
Dumbbell Snatch, 80/55 lbs 
Ring Dip

CrossFit near me

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 20 mins of: 
Run, 400 m 
20 GHD Sit-ups 
10 Overhead Squats, 95/65 lbs

CrossFit Cardio:
6 Rounds For time:
Run 800m
10 x burpee box jumps

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Snatch” will be the default movement

 
THURSDAY

CrossFit:
Sumo Deadlift 5-5-5-5-5, using heaviest weight per set 
Bench Press 5-5-5-5-5, using heaviest weight per set


FRIDAY

CrossFit:
2017 CrossFit Games Regional Event 3
For time: 
Single Arm Dumbbell Overhead Walking Lunge, 80/55 lbs, 100 ft 
100 Double Unders 
50 Wall Balls, 30/20 lbs 
10 Rope Climbs, 15 ft 
50 Wall Balls, 30/20 lbs 
100 Double Unders 
Single Arm Dumbbell Overhead Walking Lunge, 80/55 lbs, 100 ft 

Time cap: 16 minutes 
*For time-capped scores, add 1 second for every rep you did not complete to be ranked accordingly.

CrossFit Cardio:
2k row for time

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Snatch” will be the default movement

CrossFit near me

 


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CrossFit near me

Weekly Workouts July 31st – August 4th

Couple announcements and then the workouts listed below:

Nutrition Challenge Winners:
*This 6 week challenge measured the % of body fat lost, of the starting amount available to lose.

Woman: 
1st Laura, lost 34.6% of the total fat on her body!
2nd Stacey, lost 13.3% body fat
3rd Bev, lost 8.7% body fat

Men: 
1st Erik F., lost 33.8% body fat!
2nd Karl, lost 14.6% body fat
3rd Chris, lost 11.2% body fat

Gym Schedule:
Friday, August 4th:
The gym WILL be open for open gym from 4:15p and 5:15p classes.  This is a change from the last announcements as we now have someone to open the gym then.

Tuesday, August 8th: 
The gym will be closed from 4pm-7pm so that we can go run in the "Mountain Mile."  I will be running in full Yeti Costume and have one more for any volunteers that want to wear that during the 6pm fun run.  Mike, T-rex running?!  
*We will still have Fundamentals at 7:15pm though!
*Register for $15 at: http://www.mountainmile.com/

CrossFit near me
“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Clean and Jerk
-then-
Tabata Pushups
Tabata Pull-ups

CrossFit Cardio:
8 intervals:
Row 500m
Rest 2min in-between rounds

CrossFit Skills:
Yoga with Dai


TUESDAY 

CrossFit:
For time:
15 Push Press, 0.75x bodyweight
5 Rope Climbs, 15 ft
12 Push Press, 0.75x bodyweight
4 Rope Climbs, 15 ft
9 Push Press, 0.75x bodyweight
3 Rope Climbs, 15 ft
6 Push Press, 0.75x bodyweight
2 Rope Climbs, 15 ft
3 Push Press, 0.75x bodyweight
1 Rope Climb, 15 ft

 
WEDNESDAY

CrossFit:
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in

CrossFit Cardio:
4 intervals:
Row 1000m
Rest 4min in-between rounds
CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Jerks” will be the default movement

THURSDAY

CrossFit:
For time:
Row 1000m


FRIDAY

CrossFit:
For time:
150 Single Unders
20 Bar Muscle-ups
10 Squat Cleans, 115/75 lbs
150 Single Unders
15 Bar Muscle-ups
15 Squat Cleans, 115/75 lbs
150 Single Unders
10 Bar Muscle-ups
20 Squat Cleans, 115/75 lbs
150 Single Unders

CrossFit Cardio:
10 intervals
Row 100m, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Jerks” will be the default movement

CrossFit near me

 


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crossfit gym near me

Weekly Workouts from July 24-28th

WORKOUT TRACKING:

*If you’re not on Beyond the Whiteboard yet, the gym gives you access to this workout tracking software with all our workouts, so you can easily track your fitness progress, here is the link for your account:
http://www.beyondthewhiteboard.com/signup?gym_invite=9764d2e3-bd20-46dd-a47f-bff1a3f1a31a
* If you have questions about what it does, or how to use it, let me know!

WEEKLY CHALLENGE:

*Whoever reserves AND attends the most classes on Zen Planner over the course of the week, wins a free Cryo therapy session.

NUTRITION CHALLENGE WEIGH IN:

Max Muscle will be at the gym with the scale Monday July 24th from 5-7pm. If you cannot weigh in at that time, than you must go to their location prior to that date and time and conduct your weigh in. You must also turn in that second weigh in sheet prior to July 24th.

SUNDAY BRUNCH:

Juan and Juli will be doing a catered brunch at the gym in order to conclude and celebrate our successes during the Nutrition Challenge.
- Price $25 (includes food and a mimosa)
- Date/Time: Sunday, July 30th / 10:00am – noon
- All are welcome, invite friends and family
- Stay tuned for the link to purchase tickets


“MAX OUT MONDAY”

CrossFit:
20 min
Establish 1RM Snatch
- then - 
21-15-9 reps for time of:
 Shoulder-to-overheads, 135/95 lb.
 Chest-to-bar pull-ups

CrossFit Cardio:
For time:
100 Cal on the Assault Bike
* Every min that elapses you stop and perform 5 box jumps

CrossFit Skills:
Yoga with Dai


TUESDAY

CrossFit:
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
 2nd round, 13 reps, 185 / 115 lb.
 3rd round, 11 reps, 225 / 145 lb.
 4th round, 9 reps, 275 / 175 lb.
 5th round, 7 reps, 315 / 205 lb.

 crossfit gym near me


WEDNESDAY

CrossFit:
2 rounds for time:
 10 deadlifts, 315/225 lb.
 20 deficit handstand push-ups, 4.5/3-in. deficit
 30 front squats, 95/65 lb.

CrossFit Cardio:
6 Rounds For time:
Run 800m
10 x burpee box jumps
 
CrossFit Skills:
Snatch
 

THURSDAY

CrossFit:
“Annie”
50-40-30-20 and 10-rep rounds of:
 Double-unders
 Sit-ups

crossfit gym near me 


FRIDAY

CrossFit:
Thruster 1-1-1-1-1-1-1 reps
- then -
Complete as many rounds as possible in 20 minutes of:
 45/30-lb. dumbbell squat cleans, 10 reps
 15 pull-ups
 20 box jumps

CrossFit Cardio:
6 rounds:
Run 800m
Rest 3min

CrossFit Skills:
Snatch

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crossfit gym near me

Weekly Workouts July 17-21st

 

Couple announcements and workouts are listed afterwards!

ADDED CLASSES:

*We are full steam ahead with Tuesday and Thursday morning 5:15am and 6:15am class times!

WORKOUT TRACKING:

*If you’re not on Beyond the Whiteboard yet, the gym gives you access to this workout tracking software with all our workouts, so you can easily track your fitness progress, here is the link for your account:

http://www.beyondthewhiteboard.com/signup?gym_invite=9764d2e3-bd20-46dd-a47f-bff1a3f1a31a

* If you have questions about what it does, or how to use it, let me know!

WEEKLY CHALLENGE:

*Whoever reserves AND attends the most classes on Zen Planner over the course of the week, wins a free Cryo therapy session.

*You can do this as many times as you want per day. If you’re attending multiple classes/programs/open gym, do this for each!

1) Download the “Zen Planner” app to your phone.
2) Use your gym account username and password to get access to Yeti Caves available classes
3) Select a class to reserve
4) Once you get to the gym, you have to then check in on the kiosk for the same class you reserved

NUTRITION CHALLENGE WEIGH IN:

Max Muscle will be at the gym with the scale Monday July 24th from 5-7pm. If you cannot weigh in at that time, than you must go to their location prior to that date and time and conduct your weigh in. You must also turn in that second weigh in sheet prior to July 24th.

SUNDAY BRUNCH:

Juan and Juli will be doing a catered brunch at the gym in order to conclude and celebrate our successes during the Nutrition Challenge.

- Price $25 (includes food and a mimosa)
- Date/Time: Sunday, July 30th / 10:00am – noon
- All are welcome, invite friends and family
- Stay tuned for the link to purchase tickets


“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Jerk
-then-
Row
10 x 200m max effort
Rest 1min between rounds

CrossFit Cardio:
30min Alternating EMOM:
Run 200m
20 x Jumping Squats

CrossFit Skills:
Yoga with Dai
crossfit near me

TUESDAY 

CrossFit:
*This is a benchmark workout for the gym
*The military recruits will be joining us at the 4:15pm class for this. It will not be a team workout. They will do a similar variation as the main class. 

“Manion”
7 rounds for time of:
Run, 400m
29 x Back Squats, 135 lbs/95lbs


WEDNESDAY

CrossFit:
For time:
 15-ft. rope climb, 30 ascents
* While you’re not conducting the workout, double under or triple under practice

CrossFit Cardio:
10 minute EMOM until failure:
20 x wall balls
*If you don’t make it 10 rounds get a lighter wall ball.

*Pilates is at 3:15pm

CrossFit Skills:
Clean and Jerk

crossfit near me

THURSDAY

CrossFit:
For time:
 135/95-lb. thrusters, 15 reps
 135/95-lb. sumo deadlift high pulls, 21 reps
 135/95-lb. thrusters, 12 reps
 135/95-lb. sumo deadlift high pulls, 15 reps
 135/95-lb. thrusters, 9 reps
 135/95-lb. sumo deadlift high pulls, 9 reps


FRIDAY

CrossFit:
For time:
 100 dumbbell snatches (50/35)
 80-cal. row
 60 bar-facing burpees
 40 muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

CrossFit Cardio:
20 intervals:
Every 2min, row 200m

CrossFit Skills:
Clean and Jerk

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cross fit in fort collins

Weekly Workouts for July 10-14th

“MAX OUT MONDAY”

CrossFit:
20 min
Establish 1RM Overhead Squat
- then -
Complete as many rounds as possible in 15 minutes of:
 21 GHD sit-ups
 14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.

CrossFit Cardio:
For time:
100 pushups
* Every time you stop perform 25 air squats

CrossFit Skills:
Yoga with Dai


TUESDAY

CrossFit:
20min:
Deadlift 3-3-3-3-3 reps
- then -
Complete as many rounds as possible in 20 minutes of:
 Run 400 meters
 15 L pull-ups
 15 hip extensions


WEDNESDAY

CrossFit:
30-20-10 reps for time of:
 35-lb/20-lb dumbbell thrusters
 Toes-to-bars

CrossFit Cardio:
For time:
100 x jumping lunges
* Every time you stop or fail to jump as you switch legs perform 20 ab-mat sit-ups

CrossFit Skills:
Snatch


THURSDAY

CrossFit:
4 rounds for time of:
 15 box jumps, 36-inch/30-inch box
 Run 400 meters


FRIDAY

CrossFit:
5 rounds for time of:
 225-lb/155-lb clean and jerks, 4 reps
 6 bar muscle-ups
 40-ft. handstand walk

CrossFit Cardio:
For time:
100 x dumbbell squat clean thrusters
*Every min stop and do 5 burpees

CrossFit Skills:
Snatch

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cross fit in fort collins

Weekly Workouts for July 3-7th

We have some awesome workouts to do this week and some more announcements/reminders to put out!

*Abbreviated schedule on Independence Day, only have 9:15am and 12:30pm class

*Open House is July 8th, invite your friends and family to hang with us for a pot-luck lunch from 12:30-2:30pm!

*CrossFit Kids Camp is starting July 8th.
6 classes
$50 for members kids / $100 for non-members
11am-noon

*Learn to Lift Academy July 10th-27th
Ideal for middle school to high school kids
Pick 2 session a week for 3 weeks to learn the basic lifts

*Team Competition Opportunities

Power –up Impalas
Saturday, August 12th, 8am-3pm, at Poudre High School
- 50% of your entry fee will go directly to Poudre High School’s Strength and Conditioning program. 
- Male/Male or Male/Female team options

Wod4Wellness
- Saturday, July 22nd, 9am-4pm at CrossFit Grenade
- Male/Female Partner CrossFit competition. All proceeds will go to benefit Peak Wellness Center, a non-profit providing substance abuse and mental health treatment to the Front Range community. Scaled and RX divisions.

*Barbell club will be switching to the regular CrossFit class programming, which as you know if you have been doing the regular CrossFit classes, we do a substantial amount of barbell work in our CrossFit class. We may add a weekend barbell specific class on the weekends towards the end of the summer.

*We are adding Tuesday and Thursday morning 5:15am and 6:15am class times around the middle of July, stay tuned for start date!

*If you’re not on Beyond the Whiteboard yet, the gym gives you access to this workout tracking software with all our workouts, so you can easily track your fitness progress, here is the link for your account:
http://www.beyondthewhiteboard.com/signup?gym_invite=9764d2e3-bd20-46dd-a47f-bff1a3f1a31a


“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Front Squat
For time:
 20-lb. medicine-ball cleans, 50 reps
 155-lb/105-lb push jerks, 25 reps
 20-lb/14-lb medicine-ball cleans, 50 reps

CrossFit Cardio:
30min AMRAP:
10 x “Barbell Shovel” over Box (45/25)
30 x Alternating Dumbbell or Kettle-bell Snatches

CrossFit Skills:
Yoga with Dai


TUESDAY – Happy Independence Day!

We will have a half day schedule today.
9:15 and 12:30 class only.

CrossFit:
5 rounds for time of:
 Run 400 meters
 185-lb/135lb deadlifts, 21 reps


WEDNESDAY

CrossFit:Amanda”
9-7-5 reps for time of:
 Muscle-ups
 135-lb/95-lb squat snatches

CrossFit Cardio:
For Time:
150 x Wallballs
*Every time you drop the ball run 200m

CrossFit Skills:
Toes to Bar
-and- 
Clean and Jerk


THURSDAY

CrossFit:
Complete as many rounds as possible in 10 minutes of:
 10 handstand push-ups
 95-lb/65-lb front rack walking lunges, 15 steps


FRIDAY

CrossFit:
6-9-12-9-6 reps for time of:
 Burpees over the bar
 185-lb/135-lb front squats
 Chest-to-bar pull-ups

CrossFit Cardio:
For Time:
300 x Double unders
* Every time you stop perform 10 x kettle-bell swings

CrossFit Skills:
Toes to Bar
-and-
Clean and Jerk

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cross fit in fort collins

July’s Member of the Month Austin Pace

July’s Member of the month is Austin Pace!

Austin was one of the gym’s first members and quickly became the 6:15am “Class Captain.” He originally came in with the intent to get back to his old football shape and to be able to keep up with his fast-running wife, who likes to make him run with her. Gotta be able to keep up while she’s pushing the baby stroller right?!

With the last name being Pace, it seems incredibly appropriate, since he quickly became the “Pace-setter” for all the evening guys and gals! If Austin was ever out of town for work or vacation and there was no morning time set, I would get a good laugh at the hysteria and outrage in the afternoon that Austin didn’t “test” the workout for everyone.

Austin also has a great sense of humor and is positive every session. The morning that I’m writing this he came into the gym in his finest “Yeti-Monster” shirt. He also was the only one in the gym I know of that deliberately “prepped” for the Nutrition Challenge before it started. In other words he tried to pack on the weight prior to weighing-in…we’ll see if it paid off for him soon enough!

cross fit in fort collins

Since he’s always in for the early class, many of you haven’t had the chance to meet Austin in person. But if you ever catch him, or see him on the weekend for a team workout, thank him for the body tempering devices. He was the master-craftsmen that welded our large and small body-tempering tools. I think I’ve used these to help just about every single gym member relieve pain and soreness and improve mobility.

Austin represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Be sure to congratulate him on being July’s Member of the Month J

#WintheWeek
#MoveMoreLiveMore


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CrossFit near me

Weekly Workouts June 26-30th

MONDAY

CrossFit:
20 min
Establish 1RM Deadlift
- then -
Weighted pull-ups 3-3-3-3-3 reps
Row 1,000 meters

CrossFit Cardio:
10 rounds, each for time:
5 x pushups
10 x Ab-mat situps
Run 400m
Rest 2min

CrossFit Skills:
Yoga with Dai

Barbell Club:
Snatch high pull + Power snatch + Hang snatch
1-1-1
Snatch grip deadlift
5-5-5

TUESDAY

CrossFit:
"Liam"
Hero Workout
For time:
 Run 800 meters with a 45/25-lb. plate
 100 toes-to-bars
 155/105-lb. front squats, 50 reps
 15-ft. rope climbs, 10 ascents
 Run 800 meters with a 45/25-lb. plate
*Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

WEDNESDAY

CrossFit:
Workout 17.5
10 rounds for time of:
 9 thrusters
 35 double-unders
*Men use 95 lb.
*Women use 65 lb.

CrossFit Cardio:
10 rounds for time:
5 x pushups
10 x Ab-mat situps
Run 400m

CrossFit Skills:
Double under jump rope progressions

Barbell Club:
5 Snatch push press + 1 Overhead Squat
1-1-1
Pause back-squat
5-5-5

THURSDAY

CrossFit:
Run 5 km

FRIDAY

CrossFit:
3 rounds for time:
 One minute of 135-lb. back squats
 Rest one minute
 One minute of chest-to-bar pull-ups
 Rest one minute
 One minute of 135-lb. power cleans
 Rest one minute

CrossFit Cardio:
10 rounds, each for time:
Run 100m
Rest 2min

CrossFit Skills:
Double under jump rope progressions

Barbell Club:
Clean high pull + Power clean + Hang clean
1-1-1
Clean grip deadlift
5-5-5