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 gym near me

Weekly Workouts from July 24-28th

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.

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:
20 min
Establish 1RM Snatch
- then - 
21-15-9 reps for time of:
 Shoulder-to-overheads, 135/95 lb.
 Chest-to-bar pull-ups

CrossFit Cardio:
For time:
100 Cal on the Assault Bike
* Every min that elapses you stop and perform 5 box jumps

CrossFit Skills:
Yoga with Dai


TUESDAY

CrossFit:
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
 2nd round, 13 reps, 185 / 115 lb.
 3rd round, 11 reps, 225 / 145 lb.
 4th round, 9 reps, 275 / 175 lb.
 5th round, 7 reps, 315 / 205 lb.

 crossfit gym near me


WEDNESDAY

CrossFit:
2 rounds for time:
 10 deadlifts, 315/225 lb.
 20 deficit handstand push-ups, 4.5/3-in. deficit
 30 front squats, 95/65 lb.

CrossFit Cardio:
6 Rounds For time:
Run 800m
10 x burpee box jumps
 
CrossFit Skills:
Snatch
 

THURSDAY

CrossFit:
“Annie”
50-40-30-20 and 10-rep rounds of:
 Double-unders
 Sit-ups

crossfit gym near me 


FRIDAY

CrossFit:
Thruster 1-1-1-1-1-1-1 reps
- then -
Complete as many rounds as possible in 20 minutes of:
 45/30-lb. dumbbell squat cleans, 10 reps
 15 pull-ups
 20 box jumps

CrossFit Cardio:
6 rounds:
Run 800m
Rest 3min

CrossFit Skills:
Snatch

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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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cross fit in fort collins

Weekly Workouts for July 3-7th

We have some awesome workouts to do this week and some more announcements/reminders to put out!

*Abbreviated schedule on Independence Day, only have 9:15am and 12:30pm class

*Open House is July 8th, invite your friends and family to hang with us for a pot-luck lunch from 12:30-2:30pm!

*CrossFit Kids Camp is starting July 8th.
6 classes
$50 for members kids / $100 for non-members
11am-noon

*Learn to Lift Academy July 10th-27th
Ideal for middle school to high school kids
Pick 2 session a week for 3 weeks to learn the basic lifts

*Team Competition Opportunities

Power –up Impalas
Saturday, August 12th, 8am-3pm, at Poudre High School
- 50% of your entry fee will go directly to Poudre High School’s Strength and Conditioning program. 
- Male/Male or Male/Female team options

Wod4Wellness
- Saturday, July 22nd, 9am-4pm at CrossFit Grenade
- Male/Female Partner CrossFit competition. All proceeds will go to benefit Peak Wellness Center, a non-profit providing substance abuse and mental health treatment to the Front Range community. Scaled and RX divisions.

*Barbell club will be switching to the regular CrossFit class programming, which as you know if you have been doing the regular CrossFit classes, we do a substantial amount of barbell work in our CrossFit class. We may add a weekend barbell specific class on the weekends towards the end of the summer.

*We are adding Tuesday and Thursday morning 5:15am and 6:15am class times around the middle of July, stay tuned for start date!

*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


“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Front Squat
For time:
 20-lb. medicine-ball cleans, 50 reps
 155-lb/105-lb push jerks, 25 reps
 20-lb/14-lb medicine-ball cleans, 50 reps

CrossFit Cardio:
30min AMRAP:
10 x “Barbell Shovel” over Box (45/25)
30 x Alternating Dumbbell or Kettle-bell Snatches

CrossFit Skills:
Yoga with Dai


TUESDAY – Happy Independence Day!

We will have a half day schedule today.
9:15 and 12:30 class only.

CrossFit:
5 rounds for time of:
 Run 400 meters
 185-lb/135lb deadlifts, 21 reps


WEDNESDAY

CrossFit:Amanda”
9-7-5 reps for time of:
 Muscle-ups
 135-lb/95-lb squat snatches

CrossFit Cardio:
For Time:
150 x Wallballs
*Every time you drop the ball run 200m

CrossFit Skills:
Toes to Bar
-and- 
Clean and Jerk


THURSDAY

CrossFit:
Complete as many rounds as possible in 10 minutes of:
 10 handstand push-ups
 95-lb/65-lb front rack walking lunges, 15 steps


FRIDAY

CrossFit:
6-9-12-9-6 reps for time of:
 Burpees over the bar
 185-lb/135-lb front squats
 Chest-to-bar pull-ups

CrossFit Cardio:
For Time:
300 x Double unders
* Every time you stop perform 10 x kettle-bell swings

CrossFit Skills:
Toes to Bar
-and-
Clean and Jerk

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CrossFit near me

Weekly Workouts June 26-30th

MONDAY

CrossFit:
20 min
Establish 1RM Deadlift
- then -
Weighted pull-ups 3-3-3-3-3 reps
Row 1,000 meters

CrossFit Cardio:
10 rounds, each for time:
5 x pushups
10 x Ab-mat situps
Run 400m
Rest 2min

CrossFit Skills:
Yoga with Dai

Barbell Club:
Snatch high pull + Power snatch + Hang snatch
1-1-1
Snatch grip deadlift
5-5-5

TUESDAY

CrossFit:
"Liam"
Hero Workout
For time:
 Run 800 meters with a 45/25-lb. plate
 100 toes-to-bars
 155/105-lb. front squats, 50 reps
 15-ft. rope climbs, 10 ascents
 Run 800 meters with a 45/25-lb. plate
*Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

WEDNESDAY

CrossFit:
Workout 17.5
10 rounds for time of:
 9 thrusters
 35 double-unders
*Men use 95 lb.
*Women use 65 lb.

CrossFit Cardio:
10 rounds for time:
5 x pushups
10 x Ab-mat situps
Run 400m

CrossFit Skills:
Double under jump rope progressions

Barbell Club:
5 Snatch push press + 1 Overhead Squat
1-1-1
Pause back-squat
5-5-5

THURSDAY

CrossFit:
Run 5 km

FRIDAY

CrossFit:
3 rounds for time:
 One minute of 135-lb. back squats
 Rest one minute
 One minute of chest-to-bar pull-ups
 Rest one minute
 One minute of 135-lb. power cleans
 Rest one minute

CrossFit Cardio:
10 rounds, each for time:
Run 100m
Rest 2min

CrossFit Skills:
Double under jump rope progressions

Barbell Club:
Clean high pull + Power clean + Hang clean
1-1-1
Clean grip deadlift
5-5-5

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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