Weekly Workouts July 9-15th

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boot camp fort collins

Weekly Workouts July 9-15th

boot camp fort collins
Monday

4 rounds for time of:
15 Box Jumps, 36 in
Run, 400 m

boot camp fort collins
Tuesday

CrossFit Games Open 11.6 / 12.5 / 18.5

As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups

If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.

boot camp fort collins

Wednesday

Deadlift 5-5-3-3-3-1-1-1-1

TEAM OPTION
20min AMRAP:
Run 200
10 Deadlifts (225/155)

*While one partner works, the other rests
*Pick a deadlift weight you can do 10 quality reps unbroken with

boot camp fort collins

Thursday

Hang Power Snatch 3-3-3-3-3

Yoga@7:15pm

boot camp fort collins

Friday

Bench Press 3x8 at 80% 1RM
-then-
For time:
100 Wall Balls, 30/20 lbs, 10/9 ft

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins

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member of the month

Connor – July’s Member of the Month

Congrats to Conner Salem for being July’s Member of the Month!

member of the month

Hard to find any photos of this stud with a shirt on…your welcome ladies 😉

When Conner first started at the gym, he expressed that he wanted to train to become a Navy Seal. I looked him, the much scrawnier version of Connor that most gym members wouldn’t recognize now, and knew there was plenty of work to be done. At the time he couldn’t really do even a single correct pull-up, and his pushups were weak, lots of sagging in the middle and partial reps at best.

We laid out a plan.

Not only did Connor begin to do each days CrossFit workout but he did the extra work we talked about. He was running in the mornings before work, would do the CrossFit workout for the day, then do a series of pull-up and pushups, and would swim on top of that multiple times a week.

member of the month

Conner also has a big heart. He would be the first to help out other members at the gym, or offer encouragement. Anytime someone in the gym wanted to do extra pull-up/pushup work he would help them get through it, whether he had already done his extra work or not!

Now Connor can rip off a set of 25 strict pull-ups and has fantastic pushup form in the range of 75-80 reps! He’s gained around 15lbs of muscle and is signing with the Navy, ship out date TBD.

member of the month

Since we don’t know exactly when he’s getting out of here, make sure to congratulate him the next time you see him and enjoy a workout with him. I’m sure if you ask he will do an extra set of pull-ups with you before he goes 😉

I can’t wait to hear about the future training and all the awesome stuff he’s going to go do.

Connor came into the gym disciplined and mentally tough, he trained his tail off, and now I have no doubt that he’s got the physical ability to help him crush each test that he’s about to face.

 

#wintheweek

#movemorelivemore

#dedication

 

 


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CrossFit

Weekly Workouts June 11-17th

CrossFit  CrossFit

Monday

CrossFit
5 rounds, 3 mins each of:
10 Front Squats, 185/125 lbs
10 Box Jumps, 36/30 in
Max reps in time remaining, Row Calories

*Rest 3 mins between rounds.

CrossFit  CrossFit

Tuesday

CrossFit
CrossFit Open 18.1
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories

CrossFit  CrossFit

Wednesday

CrossFit
“Havana”
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

TEAM OPTION
Team “Hanana”
25min Team AMRAP
Partner A) Assault Bike 35/25 cal then rotate
Partner B) Works through:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

*When partner A hits the Cals designated, rotate where partner B left off
*Score is team AMRAP score

CrossFit  CrossFit

Thursday

CrossFit
21-18-15-12-9-6-3 reps, for time of:
Handstand Push-up
L-Sit Pull-Up

Yoga @7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x8 at 75% 1RM
-then-
Complete as many rounds as possible in 7 mins of:
10 Sumo Deadlift High-pulls, 135/95 lbs
10 Push Press, 135/95 lbs

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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bootcamp

Weekly Workouts May 28-June 3rd

bootcamp

Monday

CrossFit
Bench Press 5x3 at 80% - ON YOUR OWN TIME (OPEN GYM)
-then-
TEAM MURPH

***ONLY TWO CLASSES TODAY 9AM AND 10AM***

bootcamp

Tuesday

CrossFit
Front Squat 10-10-10-10-10
Use the heaviest weight you can for each set.

bootcamp

Wednesday

CrossFit
TEAM WORKOUT

bootcamp

Thursday

CrossFit
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Yoga@7:15pm

bootcamp
Friday

CrossFit

For time:
5 Rope Climbs, 15 ft
5 Clean & Jerks, 145/115 lbs
4 Rope Climbs, 15 ft
4 Clean & Jerks, 165/125 lbs
3 Rope Climbs, 15 ft
3 Clean & Jerks, 185/135 lbs
2 Rope Climbs, 15 ft
2 Clean & Jerks, 205/145 lbs
1 Rope Climb, 15 ft
1 Clean & Jerk, 225/155 lbs

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp

Weekly Workouts May 21-27th

bootcamp

Monday

CrossFit
Bench press
5x5 @ 75%
-then-
Complete as many rounds as possible in 5 minutes of:
 3 deadlifts
 7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

bootcamp

Tuesday

CrossFit
“T”
 5 rounds for time of:
 100-meter sprint
 10 squat clean thrusters
 15 kettlebell swings
 100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

bootcamp

Wednesday

CrossFit
TEAM DAY

bootcamp

Thursday

CrossFit
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Yoga @7:15pm

bootcamp
Friday

CrossFit
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp in fort collins

Weekly Workouts May 14-20

bootcamp in fort collins

Monday 

CrossFit 
Bench Press 5x8 at 70% 
-then- 
21-15-9 reps, for time of: 
Snatch, 115/75 lbs 
Box Jump, 24/20 in 

CrossFit Cardio Session 1 
Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min 
2 Pull-ups in the second 1 min 
3 Pull-ups in the third 1 min ... 
Continuing this for as long as you are able. 
*must rest remainder of the min after completing required reps 

CrossFit Cardio Session 2 
Nicole 
Complete as many rounds in 20 minutes as you can of: 
Run, 400 m max rep Pull-ups 
*In beyond the whiteboard log rounds first then plug in reps             

CrossFit Cardio Session 3 
4 rounds for time of: 
Run, 400 m 50 Air Squats 

bootcamp in fort collins


Tuesday 

CrossFit 
7 rounds for time of: 
14 Dumbbell Deadlifts, 50/35 lbs 
14 Alternating Dumbbell Shoulder Press, 50/35 lbs 

*Just one head of each db has to touch the ground on deadlift 
*Must hold both db’s at the shoulders during alternating presses 

bootcamp in fort collins

Wednesday 

CrossFit 
For time: 
30 Overhead Walking Lunge With Plates, 45/25 lbs 
30 Knees-to-elbows 
30 Sit-ups 
30 Row Calories 
30 Sit-ups 
30 Knees-to-elbows 
30 Overhead Walking Lunge With Plates, 45/25 lbs 

bootcamp in fort collins

Thursday 

CrossFit 
Complete as many rounds as possible in 20 mins of: 
25 Burpees 
15 Back Squats, 1x bodyweight 

Yoga@7:15pm 

bootcamp in fort collins

Friday 

CrossFit 
For time: 30 Muscle-ups 

bootcamp in fort collins

Saturday

Individual “Murph” 
Fundamentals 11am-12:15pm 

bootcamp in fort collins

Sunday 

Boot Camp 9am-2pm

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boot camp fort collins

Weekly Workouts April 23-29th

Best day to bring beginner friends this week are Monday, Tuesday and Saturday!

boot camp fort collins

Monday

CrossFit
Bench 5x5 at 70%
-then-
Complete as many rounds as possible in 20 minutes of:
 20 medicine-ball cleans
 60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

boot camp fort collins


CrossFit Cardio Session 1
Helen
3 rounds for time of: 
Run, 400 m 
21 Kettlebell Swings, 1.5/1 pood 
12 Pull-ups

CrossFit Cardio Session 2
As many reps as possible in 2 mins of: 
Double Under

CrossFit Cardio Session 3
CrossFit Games 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

boot camp fort collins

Tuesday

CrossFit
On a 25-minute clock, 5 rounds of:
 Row for 50 seconds, rest 10 seconds
 Row for 40 seconds, rest 20 seconds
 Row for 30 seconds, rest 30 seconds
 Row for 20 seconds, rest 40 seconds
 Row for 10 seconds, rest 50 seconds

Record distance for each interval or total distance accumulated 

boot camp fort collins

Wednesday

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

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 10 minutes of:
 5 power snatches
 10 overhead walking lunges
 1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

Yoga@7:15pm

boot camp fort collins

Friday

CrossFit
Overhead squat 3-3-3-3-3 reps

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

boot camp fort collins

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boot camp fort collins

Weekly Workouts April 16-22nd

Good beginner-friendly days to bring friends to the gym this week to try out the Yeti Cave are Monday, Tuesday, and Saturday.

boot camp fort collins

Monday

CrossFit
Bench 5x8 at 65%
-then-
21-15-9 reps for time of:
 Deadlifts
 Box jumps

Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box

boot camp fort collins

CrossFit Cardio Session 1
“Lori’s Challenge”
35min AMRAP
800m RUN
50 Ab-mat situps
25 Air Squats
50 Double unders
12 Cal Assault Bike
800m ROW
50 Ab-mat situps
25 Air Squats
50 Double unders
12 Cal Assault Bike

CrossFit Cardio Session 2
Kelly
5 rounds for time of: 
Run, 400 m 
30 Box Jumps, 24/20 in 
30 Wall Balls, 20/14 lbs
CrossFit Cardio Session 3
Baseline
For time: 
Row, 500 m 
40 Air Squats 
30 AbMat Sit-ups 
20 Push-ups 
10 Pull-ups

boot camp fort collins

Tuesday

CrossFit
Angie
 For time:
 100 pull-ups
 100 push-ups
 100 sit-ups
 100 squats

boot camp fort collins

Wednesday

CrossFit
CrossFit Total
 Back squat, 1 rep
 Shoulder press, 1 rep
 Deadlift, 1 rep

boot camp fort collins

Thursday

CrossFit
For time:
 10 single-leg squats, alternating
 10-yard handstand walk
 20 single-leg squats, alternating
 20-yard handstand walk
 30 single-leg squats, alternating
 30-yard handstand walk
 40 single-leg squats, alternating
 40-yard handstand walk

Yoga@7:15pm

boot camp fort collins

Friday

CrossFit
5 rounds for time of:
 400-meter run
 7 L pull-ups
 4 clean and jerks

Men: 185 lb.
Women: 125 lb.

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

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cross fit fort collins

Weekly Workouts April 2-8th

cross fit fort collins

MONDAY 

CrossFit:
3 rounds for time of:
Run, 800 m
15 Deadlifts, 275/180 lbs
15 Strict Handstand Push-ups

CrossFit Cardio:
10min EMOM (Every Minute on the Minute)
25 sec Assault bike (cal)
35 sec rest
*score is total cals

CrossFit Cardio:
For time:
Alternate with a partner each rep
150 wall balls
*if the ball hits the ground or stops moving, do 10 abmat situps

CrossFit Cardio:
Row 1000m @ 60% effort
Rest 2 min
Row 800m @ 80% effort
Rest 2 min
Row 500m @ 95% effort
Rest 2min
Row 500m for time

cross fit fort collins
TUESDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
10 Box Jumps, 36/30 in
15 Single Dumbbell Overhead Squats, 50/35 lbs
20 GHD Sit-ups

cross fit fort collins

WEDNESDAY

CrossFit:
3 rounds for time of:
Row, 250 m
21 Dumbbell Thrusters, 30/20 lbs
12 Chest-to-bar Pull-ups

cross fit fort collins
 
THURSDAY

CrossFit:
CrossFit Total II
Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

*Clean is from the ground, power or squat.

Yoga at 7:15pm:

cross fit fort collins
FRIDAY 

CrossFit:
4 rounds for time of:
Run, 400 m
50 Air Squats

cross fit fort collins

SATURDAY 
TEAM WORKOUTS!
 
cross fit fort collins

SUNDAY
9am rowing club and open gym

cross fit fort collins

cross fit fort collins

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cross fit in fort collins

Weekly Workouts March 12-18th

cross fit in fort collins

“MAX OUT MONDAY” 

CrossFit:
Clean & Jerk 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

CrossFit Cardio:
Austin’s Challenge
3 RFT:
Row 250m
Assault Bike Cal 25/17
Rest 1min

CrossFit Cardio:
For time:
40-30-20-10
Assault Bike Cals
Rest 1 min between sets
*Score is total time
*Don’t count the “rollover” Cals J

CrossFit Cardio:
5 Rounds for Time:
10 x Dumbbell Thrusters
Run 400m

cross fit in fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats, 45lb/45lb,
50 Box Jumps, 24/20 in
25 Pull-ups

cross fit in fort collins

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 15 mins of:
Handstand Walk, 50 ft
15 Burpees
30 Pistols (Alternating Legs)s

cross fit in fort collins

THURSDAY

CrossFit:
4 rounds for time of:
Run, 400 m
30 Push Press, 65/45 lbs
20 Jumping Chest-to-bar Pull-ups

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.4 announcement!!!

*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit in fort collins
FRIDAY 

CrossFit:
CrossFit Open prep day!

If you can’t do the open workout on Saturday, today’s the day to do it!

cross fit in fort collins
SATURDAY 
CrossFit Open 18.4!

cross fit in fort collins
SUNDAY
9am rowing club and open gym

cross fit in fort collins