Weekly Workouts for Sept. 10-16th

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fun workouts

Weekly Workouts for Sept. 10-16th

fun workouts

Monday

3 rounds for time of:
50 Medicine Ball Cleans, 20/14 lbs 
Run, 800 m

fun workouts

Tuesday

Complete as many rounds as possible in 10 mins of:
10 Deadlifts, 275/185 lbs
20 GHD Sit-ups

fun workouts

Wednesday

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood (aka 53lb/35lb)
12 Pull-ups

fun workouts

Thursday

Back Squat 5-5-5-5-5

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

Yoga at 7:15pm

fun workouts

Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor. Snatch the weight and then complete your Overhead Squats.

fun workouts

Saturday

No Fundamentals! No Team Workouts!

Project Uplift Today! Go to Fort Collins Whole Foods to watch and support Yeti Cave’s 4 teams!

fun workouts

Sunday

Boot Camp 10am and 11am

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Weekly Workouts August 20-26th



Monday

For time, using a single dumbbell:
10 Weighted Pull-ups, 50/35 lbs
40 Overhead Lunges, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
30 Alternating Snatches, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10/10 Overhead Squats, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10 Turkish Get-ups, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs



Tuesday

5 rounds for time of:
Row 250 m, sub-45 secs
50 Unbroken Double Unders

If the row takes longer than 45 secs, or if you trip up on your Double Unders, redo it before moving back to the other exercise.



Wednesday

Overhead Squat 5-5-5, using heaviest weight per set
Snatch Balance 3-3-3, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set



Thursday

“Jack”
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Yoga at 7:15pm



Friday

Overhead Squat 5x8 at 65% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch Balance
- Snatch-grip Jerk from behind the neck



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

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Member of the Month

Member of the Month – Hannah Rininger!

Congrats to Hannah Rininger for being August’s Member of the Month!

Member of the Month

When Hannah started at the gym she came across as slightly shy and timid, turns out she’s anything but! It didn’t take her long after Fundamentals to start attacking workouts and new movements! Not only does she get after the workout, but her intensity and effort raise the energy of the entire class, it’s very clear that her presence gives those around her confidence to try harder too.

Member of the Month

Hannah brings a serious amount of focus to each workout. You can see it all over her face in the middle of a lift, run or gymnastics movement. It will throw me off sometimes while coaching, to the point I ask if she’s ok…lol…she is definitely ok…she just has the focused look of a professional “CrossFitter” tackling the final event of the CrossFit Games. Her passion, focus, effort, and positivity is contagious and makes it simply a blast to have her in class.

Member of the Month

She typically stays after the class too, working on extra mobility and recovery. But not just off in the corner by herself, she usually has 2-3 others roped into doing extra recovery as well, joking around, laughing and having fun, ya’ll can thank her for helping you feel better after workouts 😉

Member of the Month

It’s rare for Hannah to miss Team Workouts on Saturdays. And if you don’t know already, you know now that you want to be on her team! Hannah lays it all on the line for the team. You’ll see her leading and sychronizing everyone’s efforts to maximize the progress through the workout. She’s very motivational and encouraging to everyone regardless if they’re new or experienced gym members.

Member of the Month

Be sure to congratulate her when you see her on being August’s Member of the Month! Hannah is a great representative of Yeti Cave’s positive culture and values. She continues to #wintheweek one week at a time, bettering her fitness and the community in the gym!

#wintheweek

#movemorelivemore

 

 


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workout

Weekly Workouts July 23-29th

workout

Monday

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip



Tuesday

Thruster 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

workout

Wednesday

Bench Press 3x3 at 90% 1RM

Rest as needed between sets.



Thursday

Complete as many rounds as possible in 15 mins of:

Handstand Walk, 50 ft

Walking Lunge, 100 ft




Yoga at 7:15pm

workout

Friday

50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs, 10/9 ft
Row Calories
GHD Sit-up



Saturday

Team Workouts
Fundamentals 11am-12:15pm



Sunday

Boot Camp 9am-2pm

workout

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boot camp fort collins

Weekly Workouts July 16-22nd

boot camp fort collins

Monday

Tama

For time:
Single Arm Barbell Farmers Carry, 45/35 lbs, 800 m
31 Toes-to-bars
31 Push-ups
31 Front Squats, 95/65 lbs
Single Arm Barbell Farmers Carry, 95/65 lbs, 400 m
31 Toes-to-bars
31 Push-ups
31 Hang Power Cleans, 135/95 lbs
Single Arm Barbell Farmers Carry, 135/95 lbs, 200 m

*Switch arms as needed

boot camp fort collins
Tuesday

Power Snatch 3-3-3-3-3, using heaviest weight per set
Snatch Balance 2-2-2-2-2, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set

boot camp fort collins
Wednesday

2 rounds for max reps of:

Shoulder Press, 135/95 lbs, 2 mins
Rest 1 min
Front Squat, 225/155 lbs, 2 mins
Rest 1 min
Deadlift, 315/225 lbs, 2 mins
Rest 1 min

boot camp fort collins
Thursday

Complete as many rounds as possible in 10 mins of:
10 Pull-ups
10 Sumo Deadlift High-pulls, 95/65 lbs

Yoga@7:15pm

boot camp fort collins

Friday

Bench Press 3x5 at 85% 1RM
-then-
“Game Day”

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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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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boot camp fort collins

Weekly Workouts July 2-8th

boot camp fort collins
Monday

Bench Press 5-5-5-5-5
-then-
Each for time: 
Bike: 4x 1 mi

boot camp fort collins

Tuesday

CrossFit Games Open 18.4

For time:
21 Deadlifts, 225/155 lbs
21 Handstand Push-ups
15 Deadlifts, 225/155 lbs
15 Handstand Push-ups
9 Deadlifts, 225/155 lbs
9 Handstand Push-ups
21 Deadlifts, 315/205 lbs
50-ft Handstand Walks
15 Deadlifts, 315/205 lbs
50-ft Handstand Walks
9 Deadlifts, 315/205 lbs
50-ft Handstand Walks

Time cap: 9 min.

boot camp fort collins

Wednesday

15-12-9-6-3 reps, for time of:
Dumbbell Hang Clean & Jerk, 50/35 lbs
Weighted Pull-up, 50/35 lbs

Use one of the dumbbells for your weighted pull-ups.

TEAM OPTION
Partner A) AMRAP weighted pull-ups
Partner B) Dumbbell Hang Clean & Jerk

*Switch when each person completes 15-12-9-6-3 hang clean & jerks
*Score is team combined AMRAP score

boot camp fort collins

Thursday

Hansen
5 rounds for time of:
30 Kettlebell Swings, 70 lbs
30 Burpees
30 GHD Sit-ups

Yoga @7:15pm

boot camp fort collins

Friday

Bench Press 5x10 at 60% 1RM
-then-
Complete as many rounds as possible in 7 mins of:
15 Row Calories
15 Push-ups

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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CrossFit

Weekly Workouts June 18-24th

CrossFit  CrossFit

Monday

CrossFit
10 rounds for time of:
1 Power Snatch, 185/125 lbs
3 Overhead Squats, 185/125 lbs

CrossFit  CrossFit

Tuesday

CrossFit
For time:
Row, 2000 m
100 Wall Balls, 20/14 lbs
20 Muscle-ups

CrossFit  CrossFit

Wednesday

CrossFit
Double Helen
3 rounds for time of:
Run, 800 m
42 Kettlebell Swings, 1.5/1 pood
24 Pull-ups

TEAM OPTION
As a team complete 6 rounds for time:
42 KB swings
24 pullups

*While one partner works, the other runs 400m
*Rotate after the partner running 400m gets back, pick up where they left off

CrossFit  CrossFit

Thursday

CrossFit
CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs Bar Facing Burpee

-then-

CrossFit Games Open 18.2A
1-rep-max clean

Yoga@7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x5 at 80% 1RM

-then-

Back Squat 1-1-1-1-1-1-1
*Use the heaviest weight you can for each set.

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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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