Weekly Workouts Dec. 11-15th

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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


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Fort Collins CrossFit

Weekly Workouts Nov. 27-Dec. 2nd

Fort Collins CrossFit

MONDAY

CrossFit:
Wendler Week 2 Overhead Squat:
Warmup Set 1: 5 @ 40%
Warmup Set 2: 5 @ 50%
Set 1: 3 @ 70%
Set 2: 3 @ 80%
Set 3: 3 or more @ 90%
-then-
For time:
1 mile run

Fort Collins CrossFit
TUESDAY

CrossFit:
Back Squat
10-5-3-1-1-1-3-5-10

Fort Collins CrossFit

WEDNESDAY

CrossFit:
21-15-9 reps, for time of:
Dumbbell Squat Clean Thruster, 50/35 lbs
Pull-up

Fort Collins CrossFit
THURSDAY

CrossFit:
“Kev” – Hero Workout
With a partner, complete as many rounds as possible in 26 minutes of:
6 Deadlifts, 315/205 lb, each
9 Bar Facing Burpees, synchronized
9 Bar Muscle-Ups, each
55-ft. Partner Barbell Carry, 315/205 lb

Yoga at 7:15pm:
Yoga with Dai

Fort Collins CrossFit
FRIDAY

CrossFit:
Each for time:
Run: 4x 800 m

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM):
Min 1: Assault bike 10 cal
Min 2: 10 x Pullup
Repeat the sequence for 30min

CrossFit Cardio:
20min AMRAP:
100m Farmer Carry
5 x dumbbell thrusters
Run 100m

CrossFit Cardio:
100 thruster
*every time you drop the bar immediately run 800m
*immediately resume thrusters upon return from the run

Fort Collins CrossFit
SATURDAY 

Regularly scheduled team workouts

Yeti Christmas Party from 6-9pm

Fort Collins CrossFit

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Fort Collins CrossFit

Weekly Workouts Nov. 20-25th

Fort Collins CrossFit

MONDAY

CrossFit:
Wendler Week 1 Overhead Squat:
Warmup Set 1: 5 @ 40%
Warmup Set 2: 5 @ 50%
Set 1: 5 @ 65%
Set 2: 5 @ 75%
Set 3: 5 or more @ 85%
-then-
AMRAP 7 mins:
5 Box Jumps, 30/24 in
3 Cleans, 225/155 lbs

Fort Collins CrossFit

TUESDAY 

CrossFit:
For Time:
Handstand Walk 100 m
-then-
For time:
5 Rope Climbs, 15 ft
75 Thrusters, 75/55 lbs
50 Ring Dips
5 Rope Climbs, 15 ft
50 Overhead Squats, 75/55 lbs
75 Sit-ups
5 Rope Climbs, 15 ft

Fort Collins CrossFit

WEDNESDAY

CrossFit:
3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls, 95/65 lbs

Pilates at 7:15pm:
Pilates with Sarah

Fort Collins CrossFit

THURSDAY – Happy Thanksgiving!

*We will only have 3 classes today! 8am, 9am, 10am!

CrossFit:

40min AMRAP Partner Workout:
Each round consists of:
 10 x synchronized db burpee box step overs
 - then - 
 One partner rows 500m
 One partner does 20 air squats
 - then, start the next round of db burpee box step overs
*rotate who does each exercise every round
 *Partners each have 2 dumbbells

No Yoga at 7:15pm:
Closed at 11AM – No yoga, happy turkey day!

Fort Collins CrossFit

FRIDAY - CLOSED

Take Home Workout:
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-Up
Tabata Air Squat

CrossFit Cardio:
20minutes, Every Minute on the the Minute (EMOM):
Run 100m

CrossFit Cardio:
Run 5km route for time

CrossFit Cardio:
For Time:
Row 500m
Assault bike 50 cal
Row 400m
AB 40 cal
Row 300m
AB 30 cal
Row 200m
AB 20 cal
Row 100m
AB 10 cal

Fort Collins CrossFit

SATURDAY - CLOSED

Take Home Workout:
Hike for an hour or more
-or-
Run 2-5mi
*Take a friend or your family and snap a pic, send to Coach Nate to post or tag Yeti Cave on social media :)

Fort Collins CrossFit

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Personal Training

Weekly Workouts Nov. 13-17th

Personal Training

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Overhead Squat
-then-
3 rounds for time of:
30 Pull-ups
Run, 400 m


Personal Training

TUESDAY

CrossFit:
Back Squat
3-3-3-3-3
 
Personal Training

WEDNESDAY

CrossFit:
21-15-9 reps, for time of:
Front Squat, 185/125 lbs
Medball GHD Sit-up, 14/10 lbs

7:15pm Pilates with Sarah

Personal Training

THURSDAY

CrossFit:
5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs

7:15pm CrossFit Skills: 
Yoga with Dai

Personal Training

FRIDAY

CrossFit:
“Dunn” Hero Workout
Complete as many rounds as possible in 19 mins of:
3 Muscle-ups
1 Shuttle Sprint, 5 yards, 10 yards, 15 yards
6 Burpee Box Jump Overs, 20 in
*On the burpees, attempt to jump over the box without touching it.

CrossFit Cardio: 
Partner Intervals on Rower Switch every 30 cals *20 minutes

CrossFit Cardio: 
10min partner alternating burpee box jump Rest 2min 10min partner alternating run 400m or row 400m Rest 2min 10min partner alternating clean and jerk

CrossFit Cardio:
For time:
5km row

Personal Training

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CrossFit in Fort Collins

Weekly Workouts Oct 30th-Nov 3rd

CrossFit in Fort Collins

MONDAY

CrossFit:
Clean Pull
3-3-3-3-3
Clean
3-3-3-3-3
-then- 
10min cap:
150 alternating partner wall-balls

CrossFit Cardio:
10min:
30sec wall ball
30sec rest

7:15pm
Yoga with Dai

CrossFit in Fort Collins

TUESDAY

CrossFit:
Amanda .45
13-11-9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
CrossFit Games Open 17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double-unders

8:15am 
Pilates with Sarah

CrossFit Cardio:
100 burpee box jump over for time

CrossFit in Fort Collins

THURSDAY

CrossFit:
Clean Grip Deadlift
7-7-7-7-7-7-7
-then- 
Team 10min AMRAP
A) Burpee Broad Jump 40'
B) Med Ball Clean
*Score equals MBC completed as a team

CrossFit in Fort Collins

FRIDAY

CrossFit:
5 rounds for time of:
Run, 400 m
15 Left-Arm Kettlebell Snatches, 35lb/18lb
15 Right Arm Kettlebell Snatches, 35lb/18lb

CrossFit Cardio:
Run 100m for time
Run 200m for time
Run 400m for time
Run 800m for time

CrossFit in Fort Collins

 


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CrossFit in Fort Collins

Weekly Workouts Oct 23-27th

CrossFit in Fort Collins

MONDAY

CrossFit:
Clean Grip Deadlift
1-1-1-1-1-1-1
Hang Squat Clean
3-3-3-3-3
-then- 
Double-under practice and max consecutive 

CrossFit Cardio:
Row 2k

Yoga at 7:15pm:
Yoga with Dai

CrossFit in Fort Collins
TUESDAY 

CrossFit:
4 rounds for time of:
Row, 500 m
15 Handstand Push-up (paralletes)s
1 Rope Climb (Double Up), 15 ft
 
CrossFit in Fort Collins
WEDNESDAY

CrossFit:
Front Squat
5-5-5-5-5
-then- 
Practice handstand walking, hand stand pushups, handstand hold

CrossFit Cardio:
Row 2k

Pilates at 8:15am:
Pilates with Sarah

CrossFit in Fort Collins
THURSDAY

CrossFit:
Snatch
1-1-1-1-1-1-1
-then- 
Practice muscle-up drills, most consecutive 

CrossFit in Fort Collins

FRIDAY

CrossFit:
For time:
100 Pull-ups
80 GHD Sit-ups
60 Pistols
40 Row Calories
20 Single Arm DB Push Press, 100/70 lbs

CrossFit Cardio:
Row 2k

CrossFit in Fort Collins

 


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CrossFit Fort Collins

Weekly Workouts October 16-20th

CrossFit Fort Collins

MONDAY

CrossFit:
In-House Comp 1

Open:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 20 handstand push-ups
 10 deadlifts, 225/155 lb.

Modified:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

40-49:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 25 push-ups
 10 deadlifts, 225/155 lb.

40-49 Modified:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 25 push-ups
 10 deadlifts, 185/135 lb.

50-60:

Complete as many rounds as possible in 15 minutes of:
 25 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

50-60 Modified:

Complete as many rounds as possible in 15 minutes of:
 20 squats
 15 push-ups
 10 deadlifts, 165/115 lb.

60+:

Complete as many rounds as possible in 15 minutes of:
 25 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

60+ Modified:

Complete as many rounds as possible in 15 minutes of:
 20 squats
 15 push-ups
 10 deadlifts, 165/115 lb.

CrossFit Cardio:
10 intervals:
Row 500m
Rest 1min

CrossFit Skills:
Yoga with Dai

CrossFit Fort Collins
 
TUESDAY

CrossFit:
30min AMRAP:
Run 400m
45 Alternating Dumbell Snatch (50/35lb)
45 Abmat sit-ups


WEDNESDAY

CrossFit:
In House Comp 2 

Open:

Complete as many rounds as possible in 7 minutes of:
 50 double-unders
 10 overhead squats, 135/95 lb.

Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 75/55 lb.

40-49:

Complete as many rounds as possible in 7 minutes of:
 50 double-unders
 10 overhead squats, 135/95 lb.

40-49 Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 75/55 lb.

50-60:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders
 10 overhead squats, 55/35 lb.

50-60 Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 55/35 lb.

60+:

Complete as many rounds as possible in 7 minutes of:
 20 double-unders
 10 overhead squats, 55/35 lb.

60+ Modified:

Complete as many rounds as possible in 7 minutes of:
 20 double-unders or 80 single unders
 10 overhead squats, 55/35 lb.

8:15am Pilates with Sarah
CrossFit Cardio:
5 intervals:
Row 800m
Rest 2min

CrossFit Fort Collins

THURSDAY

CrossFit:
In House Comp 3

Open:

Complete as much as possible in 12 minutes of:
 1 muscle-up
 5 medicine-ball cleans (20/14)
 2 muscle-ups
 10 medicine-ball cleans
 3 muscle-ups
 15 medicine-ball cleans
 4 muscle-ups
 20 medicine-ball cleans

Modified:

Complete as much as possible in 12 minutes of:
 5 pullups
 5 medicine-ball cleans (20/14)
 10 pullups
 10 medicine-ball cleans
 15 pullups
 15 medicine-ball cleans
 20 pullups
 20 medicine-ball cleans

40-49:

Complete as much as possible in 12 minutes of:
 1 muscle-up
 5 medicine-ball cleans (20/14)
 2 muscle-ups
 10 medicine-ball cleans
 3 muscle-ups
 15 medicine-ball cleans
 4 muscle-ups
 20 medicine-ball cleans

40-49 Modified:

Complete as much as possible in 12 minutes of:
 5 pullups
 5 medicine-ball cleans (20/14)
 10 pullups
 10 medicine-ball cleans
 15 pullups
 15 medicine-ball cleans
 20 pullups
 20 medicine-ball cleans

50-60:

Complete as much as possible in 12 minutes of:
 10 ring rows
 5 medicine-ball cleans (20/14)
 15 ring rows
 10 medicine-ball cleans
 20 ring rows
 15 medicine-ball cleans
 25 ring rows
 20 medicine-ball cleans

50-60 Modified:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (20/14)
 10 ring rows
 10 medicine-ball cleans
 15 ring rows
 15 medicine-ball cleans
 20 ring rows
 20 medicine-ball cleans

60+:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (14/12)
 10 ring rows
 10 medicine-ball cleans
 15 ring rows
 15 medicine-ball cleans
 20 ring rows
 20 medicine-ball cleans

60+ Modified:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (14/12)
 5 ring rows
 10 medicine-ball cleans
 10 ring rows
 15 medicine-ball cleans
 10 ring rows
 20 medicine-ball cleans

CrossFit Fort Collins

FRIDAY

CrossFit:
Open:

5 rounds for time:
200m Farmer Carry (50lbs; 35lbs)
5 x Box Jump (30”; 24”)
10 x Toes to Bar
15 x Dumbell Shoulder to Overhead (50lbs; 35lbs)

Modified:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Box Jump (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

40-49:

5 rounds for time:
200m Farmer Carry (50lbs; 35lbs)
5 x Box Jump (30”; 24”)
10 x Toes to Bar
15 x Dumbell Shoulder to Overhead (50lbs; 35lbs)

40-49 Modified:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Box Jump (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

50-60:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Step ups (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

50-60 Modified:

5 rounds for time:
200m Farmer Carry (20lbs; 15lbs)
5 x Step ups (24”; 20”)
10 x Ab-mat sit-ups
15 x Dumbell Shoulder to Overhead (20lbs; 15lbs)

60+:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Step ups (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

60+ Modified:

5 rounds for time:
200m Farmer Carry (20lbs; 15lbs)
5 x Step ups (20”; 20”)
10 x Ab-mat sit-ups
15 x Dumbell Shoulder to Overhead (20lbs; 15lbs)

CrossFit Cardio:
10 rounds:
:30sec assault bike
:30sec rest

CrossFit Fort Collins

 


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CrossFit Fort Collins

Weekly Workouts October 9-13th

CrossFit Fort Collins

“MAX OUT MONDAY”

CrossFit:
Establish 1 rep max Front Squat
- Then-
Partner workout:
10 minute AMRAP:
Partner A: Holds plank position or wall-sit
Partner B: Navigates cone ladder with med ball and does 10 Tall Cleans with the med ball prior to rotating
*Score is # of rounds and reps completed as a team

CrossFit Cardio:
5 rounds:
40’ Weighted Bear Crawl (50/35lb)
20 weighted step ups
400m row

Yoga at 7:15pm:
Yoga with Dai
CrossFit Fort Collins

TUESDAY 

CrossFit:
For time:
 50 box jumps, 30/24in. box
 50 kettlebell swings, 72/53lb 
 50 knees-to-elbows
 50 wall-ball shots, 30/20lb. ball
 50 burpees

CrossFit Fort Collins

WEDNESDAY

CrossFit:
27-21-15-9 reps for time of:
 95/65lb. squat cleans
 Ring dips

CrossFit Cardio:
5 rounds:
1min Row AMRAP Cals
1min rest
1min Assault Bike Cals
1 min rest

Pilates at 8:15am:
Pilates with Sarah

CrossFit Fort Collins

THURSDAY

CrossFit:
For time:
 50 jumping alternating lunges, 50 steps
 50 pull-ups
 50 push presses, 95/65lb
 50 hip extensions or supermans
 50 burpees

CrossFit Fort Collins

FRIDAY

CrossFit:
Snatch balance 1-1-1-1-1-1-1 reps
-then- 
15min As Far as Possible
Team interval
Row 500m 
*switch every 500m

CrossFit Cardio:
5 rounds:
10 Hang Clean 135/95lb
500m row

CrossFit Fort Collins