Weekly Workouts August 14-18th

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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 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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CrossFit near me

Weekly Workouts June 19-23rd

MONDAY

CrossFit:
20min
Wendler Week 3: Deadlift
5x 40%; 5x 50%; 5x 75%; 3x 85%; 1 plus x 95%
- then -
20min
Back squat 3-3-3-3-3 reps

CrossFit Cardio:
30min AMRAP:
5 x Burpee over the box
5 x Box Jump
5 x Pushup
Run x 200m

CrossFit Skills:
Yoga with Dai

Barbell Club:
20min
Wendler Week 3: Deadlift
5x 40%; 5x 50%; 5x 75%; 3x 85%; 1 plus x 95%
- then -
20min
Back squat 3-3-3-3-3 reps

TUESDAY

CrossFit:
5 rounds for time of:
10 kettlebell clean and jerks, (M: 53lb; W: 35lb) each hand simultaneously
3 muscle-ups

WEDNESDAY

CrossFit:
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
 55 deadlifts
 55 wall-ball shots
 55-calorie row
 55 handstand push-ups
*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
*Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

CrossFit Cardio:
For Time:
Run 1200m
Rest 2min
100 Burpees
Rest 2min
Assault Bike 3mi

CrossFit Skills:
Handstand pushups progressions

Barbell Club:
Hang Snatch + Overhead Squat
1-1-1
Overhead Squat
3-3-3

THURSDAY

CrossFit:
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

FRIDAY

CrossFit:
Midline March:
3 rounds for time of:
 25 GHD sit-ups
 50-foot handstand walk
 50-foot overhead walking lunge, 155 lb.

CrossFit Cardio:
10 rounds, each for time:
10 x jumping lunges (each leg)
Run 400m
Rest 2min

CrossFit Skills:
Handstand pushup progressions

Barbell Club:
5 Push Press + 1 Pause Jerk
1-1-1
Back squat
5-5-5

 


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CrossFit in Fort Collins

Weekly Workouts June 12th-16th

MONDAY

CrossFit:
20 min
Wendler Week 2: Deadlift
3x 40%; 3x 50%; 3x 70%; 3x 80%; 3 plus x 90%
- then -
4 rounds for time of:
15 Ring Dips
30 GHD Sit-ups or Ab-mat situps
Run, 400 m

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Yoga with Dai

Barbell Club:
Clean High Pull + Power Clean + Hang Clean (Knee) 1-1-1

TUESDAY

CrossFit:
3 rounds for time of:
Run, 800 m
Rest 2 mins

WEDNESDAY

*Happy Birthday Coach Bre!!!

CrossFit:
CrossFit Open 17.3
*Prior to 8 mins, do:
3 rounds of:
   6 Chest-to-bar Pull-ups
   6 Squat Snatches, 95/65 lbs
- then -
3 rounds of:
   7 Chest-to-bar Pull-ups
   5 Squat Snatches, 135/95 lbs
*Prior to 12 mins, do:
3 rounds of:
   8 Chest-to-bar Pull-ups
   4 Squat Snatches, 185/135 lbs
*Prior to 16 mins, do:
3 rounds of:
   9 Chest-to-bar Pull-ups
   3 Squat Snatches, 225/155 lbs
*Prior to 20 mins, do:
3 rounds of:
   10 Chest-to-bar Pull-ups
   2 Squat Snatches, 245/175 lbs
*Prior to 24 mins, do:
3 rounds of:
   11 Chest-to-bar Pull-ups
   1 Squat Snatch, 265/185 lbs
* If all reps are completed, time cap extends by 4 mins

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Pull-up progressions

Barbell Club:
Snatch + Overhead Squat 1-1-1
Front Squat 3 rep max

THURSDAY

*6:15pm class is Pilates with Sarah!

CrossFit:
For time:
Row, 500 m
30 Bench Press, 1x bodyweight
Row, 1000 m
20 Bench Press, 1x bodyweight
Row, 2000 m
10 Bench Press, 1x bodyweight

FRIDAY

CrossFit:
3 rounds for time of:
3 Legless Rope Climbs
6 Push Jerks, 225/155 lbs
12 Deadlifts, 225/155 lbs
24 GHD Sit-ups or Ab-mat situps
48 Wall Balls, 20/14 lbs

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Pull-up progressions

Barbell Club:
5 Push Press + 1 Pause Jerk – 1-1-1
Back Squat – 5-5-5
Weighted Lunge – 5-5-5/leg

 


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CrossFit Kids Fort Collins

Weekly Workouts June 5th-9th

Yeti Cave CrossFit will be holding a CrossFit Kids Summer Camp for kids ages 5-12 years old coached by Nate and Sami. 

The fee is $50 for members/$100 for non-members. The camp will be six Saturdays 11am-12pm starting July 8th. 
 
You can sign up online or
at the kiosk, here is the link: https://www.yeticavecrossfit.com/gym-fort-collins-co-membership/


MONDAY

CrossFit:
20 min
Wendler Week 1: Deadlift
5x 40%; 5x 50%; 5x 65%; 5x 75%; 5 plus x 85%
- then -
Complete as many rounds as possible in 12 minutes of:
 15-ft. rope climbs, 3 ascents
 135-lb. push presses, 12 reps
 50 double-unders

CrossFit Cardio:
Burpee Assault Obstacle Course
5 Rounds for time:
10 x wall balls
5 x burpee loops through the course
5 x ladder drills

CrossFit Skills:
Yoga with Dai

Barbell Club:
5 Push Press + 1 Pause Jerk – 1-1-1
Back Squat – 5-5-5
Weighted Lunge – 5-5-5/leg

TUESDAY

CrossFit:
Workout 17.2 

Complete as many rounds and reps as possible in 12 minutes of: 
2 rounds of:  
   50-ft. weighted walking lunge 
   16 toes-to-bars 
   8 power cleans 
Then, 2 rounds of:  
   50-ft. weighted walking lunge 
   16 bar muscle-ups 
   8 power cleans 
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.  

Men use 50-lb. dumbbells  Women use 35-lb. dumbbells

WEDNESDAY

CrossFit:
5 rounds of:
 5 minutes of rowing
 5 minutes of rest
Post distance rowed for each interval to comments.

CrossFit Cardio:
20min AMRAP:
5 x burpees
5 x Assault Bike Cal

CrossFit Skills:
Pull-up progressions

Barbell Club:
Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 1-1-1
Snatch Deadlift (upper thigh) – 5-5-5

THURSDAY

CrossFit:
20min to establish 3rep max:
Overhead squat
- then -
5 rounds for time of:
 100-foot handstand walk
 30 one-legged squats, alternating

FRIDAY

CrossFit:
Complete as many rounds as possible in 7 minutes of: 
10 power cleans, 135/95
20 push-ups

CrossFit Cardio:
Max height box jump
800 for time
400 for time
200 for time
100 for time

CrossFit Skills:
Pullup progressions

Barbell Club:
Snatch Push Press + OHS – 5-5-5
Pause Back Squat – 5-5-5
Press – 5-5-5

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Top CrossFit in Fort Collins

Weekly Workouts May 29th – June 2nd

This coming Friday marks the 1st full year for me of being out of the Army.  It feels like yesterday honestly, so much has happened since then.  Yeti Cave CrossFit has been a goal to pursue since 2011, I want to thank all of you for making this gym the awesome place/community that it is.

My Army buddies were my family in a sense for four years, and now I consider you all my family too.  This past year has been by far the most gratifying, exciting and happy year of my adult life.  Thanks again for the support and let's keep "winning each week" together!

MONDAY

CrossFit:
20min:
Establish 1 rep max Deadlift 
-then-
20min time cap:
For time:
 42 Ab-Mat Situps
 115-lb. squat clean thrusters, 21 reps
 30 Ab-Mat Situps
 115-lb. squat clean thrusters, 15 reps
 18 Ab-Mat Situps
 115-lb. squat clean thrusters, 9 reps

CrossFit Cardio:
Assault Bike
10 x 30/25cal each for time
Rest 1min between each round

CrossFit Skills:
Yoga with Dai!!!

Barbell Club:
3 rounds for time:
Row 1000m
15 x Hang Power Clean (135/95)

TUESDAY

CrossFit:
"Yeti"
For time:
 25 pull-ups
 10 muscle-ups
 1.5-mile run
 10 muscle-ups
 25 pull-ups

*4:15pm we will be hosting the Air Force Recruits, expect a team version of the workout

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 10 minutes of:
 10 handstand push-ups to 6/3-in. deficit
 20-calorie row
 30 single-legged squats, alternating

CrossFit Cardio:
20min EMOM:
5 x burpees
5 x Assault Bike Cal

CrossFit Skills:
Pull up progressions

Barbell Club:
5min AMRAP
30/25 Cal x Assault Bike
15 x Push Press (135/95)
Rest 5min
5min AMRAP
30/25 Cal x Row
15 x Back-squat

THURSDAY

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

*4:15pm class we are hosting the Marine Corp Recruits again. Be ready for a team version of the day’s workout.

FRIDAY

CrossFit:
Workout 17.1
For time:
 10 dumbbell snatches
 15 burpee box jump-overs
 20 dumbbell snatches
 15 burpee box jump-overs
 30 dumbbell snatches
 15 burpee box jump-overs
 40 dumbbell snatches
 15 burpee box jump-overs
 50 dumbbell snatches
 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
 Women use 35-lb. dumbbell and 20-in. box

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Cardio:
TABATA
Assault bike (Cal)
TABATA
Row (Cal)
TABATA
Pull up

CrossFit Skills:
Pull up progressions
*Stay tuned for when Pilates is happening this week!

Barbell Club:
10-9-8-7-6-5-4-3-2-1
Snatch (135/95)
Pistol (One legged squat)

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CrossFit in Fort Collins

Weekly Workouts May 22nd – 26th

MONDAY

CrossFit:
20min:
Establish one rep max back squat
- then -
20min:
Push Jerk
10-8-6-4-2

CrossFit Cardio:
Row
10 x 250m each for time
Rest 2min between each round

CrossFit Skills:
Muscleup Development

Barbell Club:
Snatch Balance
5 x 1 
Tall Snatch
3 x 2 

TUESDAY

CrossFit:
3 x Toes to Bar max Rep
3 x Ring Dips
Max Distance Broad Jump
Then Row 2k for time

WEDNESDAY

CrossFit:
Behind the neck jerk
1-1-1-1-1-1
CrossFit Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/100 lbs
12 Hand Release Push-ups
15 Box Jumps, 24/20 in

CrossFit Cardio:
For Time:
4 Rounds for Time:
4 x Deadlift (Heavy)
Run 400m

CrossFit Skills:
Muscleup progressions

Barbell Club:
Clean & Jerk - Take to a heavy single

Front squat – Work to a heavy single; drop 10% for 2 x 1
Ring Rows – 3 x Max effort

THURSDAY

CrossFit:
Open 16.3
Complete as many rounds as possible in 7 mins of: 
10 Power Snatches, 75/55lbs 
3 Bar Muscle-ups

FRIDAY

CrossFit:
Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Cardio:
3 rounds for time:
25 x Box Jump 30”/24”
50 x Ab-mat
Run 800m

CrossFit Skills:
Muscleup progressions

Barbell Club:
Tall snatch + mid-hang snatch + snatch 4 sets
(Get under that bar!  FAST FAST FAST)
Power clean + push jerk + mid-hang clean + jerk 3 sets
- then - 
3 rounds for time of:
15 Strict T2B
750m row