Weekly Workouts June 18-24th

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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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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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cross fit fort collins

Weekly Workouts March 19-25th

cross fit fort collins

MONDAY

CrossFit:
Back Squat 10-8-6-4-2, using heaviest weight per set
Shoulder Press 10-8-6-4-2, using heaviest weight per set
Deadlift 10-8-6-4-2, using heaviest weight per set

CrossFit Cardio:
20min AMRAP:
KB swing x 10
Box jump x 10
Abmat situp x 10

CrossFit Cardio:
25min AMRAP:
60 sec plank hold
60 Abmat situps
60 Lunges

CrossFit Cardio:
30min AMRAP:
Air squat x 100
Alternating Lunges x 100
Run or row 400m

cross fit fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 10 mins of:
20 Wall Balls, 30/20 lbs, 11 ft
10 Strict Pull-ups

cross fit fort collins

WEDNESDAY

CrossFit:
10 rounds, 30 secs per station, of:
Toes-to-bar
Rest 30 secs
Dip
Rest 30 secs
Deadlift, 1x bodyweight
Rest 30 secs
Handstand Push-up
Rest 30 secs

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

cross fit fort collins

THURSDAY 

CrossFit:
4 rounds for time of:
Row, 500 m
10 Overhead Squats, 155/105 lbs

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.1 announcement!!!
*Come watch and hang out with the other members in the gym!!

Yoga at 7:15pm:

cross fit 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 fort collins

SATURDAY 
CrossFit Open 18.5!
*Stick around until the end for a pot-luck bbq and party :)

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

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cross fit in fort collins

Weekly Workouts March 5-11th

cross fit in fort collins

“MAX OUT MONDAY” 

CrossFit:
Snatch 1-1-1-1-1-1-1

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

CrossFit Cardio:
For Time:
100 double unders
100 wall balls
CrossFit Cardio:
3 Rounds for Time:
Run 800
80 Ab-mat situps

CrossFit Cardio:
40-30-20-10
Pushups
Assault bike Cals

cross fit in fort collins

TUESDAY 

CrossFit:
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up



WEDNESDAY

CrossFit:
3 rounds for time of:
Run, 400 m
12 Power Snatches, 115/75 lbs
6 Bar Muscle-ups

cross fit in fort collins

THURSDAY

CrossFit:
3 rounds for time of:
Walking Lunge, 100 ft
50 Air Squats
50 Hip Extensions

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.3 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 18.3!

cross fit in fort collins

SUNDAY
9am rowing club and open gym

cross fit in fort collins

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gyms in fort collins

Weekly Workouts Feb 19-25th

gyms in fort collins

MONDAY 

CrossFit:
"Fran" (The most famous CrossFit Workout)
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

CrossFit Cardio:
10min EMOM (Every Minute on the Minute)
15 wall balls

CrossFit Cardio:
For time:
Alternate with a partner each rep
150 wall balls

CrossFit Cardio:
For Time:
150 wall balls

gyms in fort collins 

TUESDAY 

CrossFit:
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
 
gyms in fort collins

WEDNESDAY

CrossFit:
“Gwen”
Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

Use same load for each set.

Rest as needed between sets.

gyms in fort collins

THURSDAY

CrossFit:
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.1 announcement!!!
*Come watch the Open announcement and hang out with the other members in the gym!!

Yoga at 7:15pm

gyms 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!

gyms in fort collins

SATURDAY 
CrossFit Open 18.1!

gyms in fort collins 

SUNDAY
9am rowing club and open gym

gyms in fort collins

 

 

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functional training in fort collins

February’s Member of the Month – Zach Burrows!

functional training in fort collins

Congratulations to Zach Burrows for being February’s Member of the Month!

functional training in fort collins
(Burrows and Linda T. are great friends and have epic throw downs!)

Humans have a certain affinity for bears. They are majestic and beautiful in their powerful nature. Their cubs are thought of as the most adorable creatures on earth and the center of too many viral videos to count on the inter-webs…They are also the kings of their domains, they demand respect from every other species in their environment and command with authority over their domain. Some people like Zach, also commonly called by his last name Burrows, even earn the nickname of “Bear.”

functional training in fort collins
(Burrows with his girlfriend Emmylou (sorry single ladies), and Mikey Ochs)

Burrows certainly epitomizes his nickname “Bear.” He has a prominent presence wherever he goes, exuding power. Once a workout begins his strength and grit are clearly apparent and bear-like. He has incredible strength and much like a bear, surprises you by equally impressive agility and speed!

functional training in fort collins

However unlike some massive Kodiak Grizzly bear that you keep your distance from, Burrows is one of the nicest, kindest people you’ll likely ever meet. He has a quiet demenor but is very social and sincere in his interactions with everyone. He has a great sense of humor and loves a good laugh. If he doesn’t know who you are he’s likely introduced himself, and made a point to get to know you, then cheered you on and encouraged you during a workout!

functional training in fort collins

Burrows is incredibly humble and coachable. He has made ton’s of progress as he does his absolute best to work on the form we are focusing on during any given class. He does the extra mobility drills we teach before every class he’s in, to increase his ability to perform movements more efficiently and effectively.

functional training in fort collins
(Burrows and Coach Bre are captain’s of team “Thicknastics”)

If Bear is his nickname, “Hard Work” has to be his middle name. Burrows is incredibly motivated to improve and loves to compete. He attacks the workout of the day regardless of what it is. And if work has kept him out of the gym then he likely will stay longer to make up 2-3 extra days workouts! The extended intensity he can bring to multiple sessions is simply remarkable. But he does these extra sessions very intelligently and listens to his body when he needs to rest. On many occasions rather than doing multiple workouts in a day, he will come to the gym just to mobilize, stretch, recover, socialize and encourage everyone else doing a workout.

functional training in fort collins
(Sometimes Burrows comes in a 5am to train, other times just to NO REP Coach Nate L. lol…)

Burrows represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Congratulate him when you see him, on being February’s Member of the Month 🙂

functional training in fort collins
(Picture of Burrows and Mike during the CrossFit Team Series I believe…)

#WintheWeek
#MoveMoreLiveMore

functional training in fort collins
(Burrows battling during Yeti Cave CrossFit’s Winter Warrior, the event name “Winter Warrior,” was actually Burrow’s idea!)

functional training in fort collins
(Burrow’s and his best buddy Mike teaming up in Kansas)

functional training in fort collins
(Burrow’s and Mike are great teammates, true competitors!)

 


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CrossFit near me

Weekly Workouts Jan 1-7th

Couple Announcements/Reminders:
- Those participating in the nutrition challenge the final weigh-in is happening at the gym Jan 8th at 6pm.  If you can't make it then you need to weigh-in prior to that date at Max Muscle and turn in your sheet!

- Winter Warrior is happening at the gym Jan 27th!  There will be a Male/Female "Rx'd" category and a Male/Female modified category.  Don't want to compete but want to help judge, let Nate know

- Monday Jan 1st there is only one class at 10am

- We are starting Rowing Club Thursdays at 1:30pm and Sunday at 9am!

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
*One class at 10am with coach Jake

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc. adding 3 reps to each exercise every round.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Strict pullup x 5

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Row 10cal
Air squat x 25

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Row 10cal
Box step up x 10

CrossFit near me

TUESDAY 

CrossFit:
Snatch Drills

-then-

For time:
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
Run, 1200 m
Rest 3 mins
Run, 1600 m

If it's too cold or icy to run, do equivalent distance on the rower or assault bike and alternate with a partner as space and equipment availability requires

CrossFit near me

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s

CrossFit near me

THURSDAY 

CrossFit:
15-12-9 reps, for time of:
Power Clean, 135/95 lbs
Thruster, 135/95 lbs

Yoga at 7:15pm:


FRIDAY 

CrossFit:
Complete as many rounds as possible in 15 mins of: Handstand Walk, 50 ft
Broad Jump, 50 ft
Walking Lunge, 50 ft


SATURDAY 
9am and 10am Team Workouts
11am open gym

Sunday
9am rowing club and open gym

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CrossFit in Fort Collins

Weekly Workouts Dec. 25-29th

CrossFit in Fort Collins

“MONDAY” 

Merry Christmas! - Closed

I hope you all have a terrific day with friends and family!  

Thank you all for your support and hard work, I can see it paying off a little more for each of you during each workout :)

CrossFit in Fort Collins

TUESDAY 
Dec 26th Closed

See you all tomorrow!  I hope the holiday's leave you feeling refreshed and come back in with a little extra push!

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
Snatch Drills
-then- 
21-15-9 reps, for time of:
Single Arm Dumbbell Snatch, 50/35 lbs
Bar Muscle-up

Cardio Programming for the Week:

CrossFit Cardio:
4min to complete:
20 x Med-ball Clean
20 x pushups
AMRAP Assault bike Cals with remaining time
- 3min rest -
*Repeat above 4 times total

CrossFit Cardio:
Every min on the minute until failure to complete within the min:
20 x Assault bike cal
*upon failure to finish complete:
50 x dips

CrossFit Cardio:
8 x 500m rowing intervals
*rest 2min between rounds

CrossFit in Fort Collins
 
THURSDAY

CrossFit:
On a 10-minute clock, for max reps/pounds:
0:00-2:00 Handstand push-ups

2:00-4:00 Rest

4:00-6:00 Double-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat


Yoga at 7:15pm:
*MIGHT BE CANCELLED THIS WEEK

CrossFit in Fort Collins

FRIDAY 

CrossFit:
For time:
“Jackie”
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Chest-to-bar Pull-ups

CrossFit in Fort Collins

CrossFit in Fort Collins

  • -
CrossFit in Fort Collins

Weekly Workouts Dec. 18-22nd

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
MAX OUT OVERHEAD SQUAT!
-then-
Pushup max set
Strict Ring Dips max Set
Strict Hanging Leg raises max set

Cardio Programming for the Week:

CrossFit Cardio:
30min AMRAP:
Row 10 cals
10 x Box Step ups
Assault bike 10 cals
10 x Box Step ups

CrossFit Cardio:
For Time:
10-9-8-7-6-5-4-3-2-1:
Pushups
Ab-mat situps
Dips
CrossFit Cardio:
Row 100m for time x2
Row 250m for time x2
Row 500m for time x2
Row 1000m for time x2

CrossFit in Fort Collins

TUESDAY 

CrossFit:
2017 CrossFit Team Series Event 2:
For time:
120 Double Unders, each, relay
120 Chest-to-Bar Pull-Ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15 
120 Double Unders, each, relay

Men use 95-lb.
Women use 65-lb.
Cap: 15 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 15:10)

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
2017 CrossFit Team Series Event 3:
For time:
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
20 Cleans, 185/135 lbs
50 Synchronized Wall Balls, 20/14 lbs, 10/9 ft
10 Cleans, 225/155 lbs

Time cap: 12 minutes
**Add 1 second to your time for every rep not completed if you do not finish under the time-cap. (eg: 10 reps left = 12:10)

CrossFit in Fort Collins

THURSDAY 

CrossFit:
2017 CrossFit Team Series Event 4:
For time:
100 Row Calories, switch as needed
100 Toes-to-Bars, total

Yoga at 7:15pm:
*MIGHT BE CANCELLED THIS WEEK

CrossFit in Fort Collins

FRIDAY 

CrossFit:
“Andy”
For time, wearing a 20/14-lb. vest:
25 Thrusters, 115/75 lbs 
50 Box Jumps, 24/20 in
75 Deadlifts, 115/75 lbs
Run, 1.5 mi
75 Deadlifts, 115/75 lbs
50 Box Jumps, 24/20 in
25 Thrusters, 115/75 lbs

CrossFit in Fort Collins