Weekly Workouts October 16-20th

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CrossFit Fort Collins

Weekly Workouts October 16-20th

CrossFit Fort Collins

MONDAY

CrossFit:
In-House Comp 1

Open:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 20 handstand push-ups
 10 deadlifts, 225/155 lb.

Modified:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

40-49:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 25 push-ups
 10 deadlifts, 225/155 lb.

40-49 Modified:

Complete as many rounds as possible in 15 minutes of:
 30 squats
 25 push-ups
 10 deadlifts, 185/135 lb.

50-60:

Complete as many rounds as possible in 15 minutes of:
 25 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

50-60 Modified:

Complete as many rounds as possible in 15 minutes of:
 20 squats
 15 push-ups
 10 deadlifts, 165/115 lb.

60+:

Complete as many rounds as possible in 15 minutes of:
 25 squats
 20 push-ups
 10 deadlifts, 185/135 lb.

60+ Modified:

Complete as many rounds as possible in 15 minutes of:
 20 squats
 15 push-ups
 10 deadlifts, 165/115 lb.

CrossFit Cardio:
10 intervals:
Row 500m
Rest 1min

CrossFit Skills:
Yoga with Dai

CrossFit Fort Collins
 
TUESDAY

CrossFit:
30min AMRAP:
Run 400m
45 Alternating Dumbell Snatch (50/35lb)
45 Abmat sit-ups


WEDNESDAY

CrossFit:
In House Comp 2 

Open:

Complete as many rounds as possible in 7 minutes of:
 50 double-unders
 10 overhead squats, 135/95 lb.

Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 75/55 lb.

40-49:

Complete as many rounds as possible in 7 minutes of:
 50 double-unders
 10 overhead squats, 135/95 lb.

40-49 Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 75/55 lb.

50-60:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders
 10 overhead squats, 55/35 lb.

50-60 Modified:

Complete as many rounds as possible in 7 minutes of:
 25 double-unders or 100 single unders
 10 overhead squats, 55/35 lb.

60+:

Complete as many rounds as possible in 7 minutes of:
 20 double-unders
 10 overhead squats, 55/35 lb.

60+ Modified:

Complete as many rounds as possible in 7 minutes of:
 20 double-unders or 80 single unders
 10 overhead squats, 55/35 lb.

8:15am Pilates with Sarah
CrossFit Cardio:
5 intervals:
Row 800m
Rest 2min

CrossFit Fort Collins

THURSDAY

CrossFit:
In House Comp 3

Open:

Complete as much as possible in 12 minutes of:
 1 muscle-up
 5 medicine-ball cleans (20/14)
 2 muscle-ups
 10 medicine-ball cleans
 3 muscle-ups
 15 medicine-ball cleans
 4 muscle-ups
 20 medicine-ball cleans

Modified:

Complete as much as possible in 12 minutes of:
 5 pullups
 5 medicine-ball cleans (20/14)
 10 pullups
 10 medicine-ball cleans
 15 pullups
 15 medicine-ball cleans
 20 pullups
 20 medicine-ball cleans

40-49:

Complete as much as possible in 12 minutes of:
 1 muscle-up
 5 medicine-ball cleans (20/14)
 2 muscle-ups
 10 medicine-ball cleans
 3 muscle-ups
 15 medicine-ball cleans
 4 muscle-ups
 20 medicine-ball cleans

40-49 Modified:

Complete as much as possible in 12 minutes of:
 5 pullups
 5 medicine-ball cleans (20/14)
 10 pullups
 10 medicine-ball cleans
 15 pullups
 15 medicine-ball cleans
 20 pullups
 20 medicine-ball cleans

50-60:

Complete as much as possible in 12 minutes of:
 10 ring rows
 5 medicine-ball cleans (20/14)
 15 ring rows
 10 medicine-ball cleans
 20 ring rows
 15 medicine-ball cleans
 25 ring rows
 20 medicine-ball cleans

50-60 Modified:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (20/14)
 10 ring rows
 10 medicine-ball cleans
 15 ring rows
 15 medicine-ball cleans
 20 ring rows
 20 medicine-ball cleans

60+:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (14/12)
 10 ring rows
 10 medicine-ball cleans
 15 ring rows
 15 medicine-ball cleans
 20 ring rows
 20 medicine-ball cleans

60+ Modified:

Complete as much as possible in 12 minutes of:
 5 ring rows
 5 medicine-ball cleans (14/12)
 5 ring rows
 10 medicine-ball cleans
 10 ring rows
 15 medicine-ball cleans
 10 ring rows
 20 medicine-ball cleans

CrossFit Fort Collins

FRIDAY

CrossFit:
Open:

5 rounds for time:
200m Farmer Carry (50lbs; 35lbs)
5 x Box Jump (30”; 24”)
10 x Toes to Bar
15 x Dumbell Shoulder to Overhead (50lbs; 35lbs)

Modified:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Box Jump (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

40-49:

5 rounds for time:
200m Farmer Carry (50lbs; 35lbs)
5 x Box Jump (30”; 24”)
10 x Toes to Bar
15 x Dumbell Shoulder to Overhead (50lbs; 35lbs)

40-49 Modified:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Box Jump (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

50-60:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Step ups (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

50-60 Modified:

5 rounds for time:
200m Farmer Carry (20lbs; 15lbs)
5 x Step ups (24”; 20”)
10 x Ab-mat sit-ups
15 x Dumbell Shoulder to Overhead (20lbs; 15lbs)

60+:

5 rounds for time:
200m Farmer Carry (35lbs; 20lbs)
5 x Step ups (24”; 20”)
10 x Knees elevated
15 x Dumbell Shoulder to Overhead (35lbs; 20lbs)

60+ Modified:

5 rounds for time:
200m Farmer Carry (20lbs; 15lbs)
5 x Step ups (20”; 20”)
10 x Ab-mat sit-ups
15 x Dumbell Shoulder to Overhead (20lbs; 15lbs)

CrossFit Cardio:
10 rounds:
:30sec assault bike
:30sec rest

CrossFit Fort Collins

 


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CrossFit near me

October Member of the Month – Emmylou!

October’s Member of the month is Emmylou Scherman! CrossFit near me

When I have the class circle up to introduce themselves for the 100th time, because of our constantly growing community, it miiiiight solicit some groans from a few of you 😉 The purpose of these introductions are to help make future conversations easier with the fit homosapian standing next to you 🙂

CrossFit near me

Sometimes when we’re pressed on time, I’ll go around the room and say something about everyone in class as the introduction.  On any given day, I might introduce a member by saying where they work, what they’re studying, or where they’re from.  When introducing Emmylou, it’s usually as “the girl who cuts animals throats for a living…” (even though we all know she works at JBS, and doesn’t cut animals’ throats). This usually entices a few laughs for those who haven’t heard the joke and it makes me laugh just typing this; good thing Emmylou has a good sense of humor, too!

CrossFit near me

Emmylou is the Member of the Month for October, because she has been, per se, a “super-glue” force within the gym.  She introduces herself and makes friends with everyone that walks into class; she has taken my vision to make everyone in the gym into one big, fun-loving, fit, and “really-really-really good looking” family (name that movie reference anyone?), and taken off with that vision like a plane at DIA. Destination #fitfriendsforlife.

CrossFit near me

Emmylou is bubbly, fun, and motivated. She gives her all in each workout and always has a plan and objective for herself in each class.  Methodically and impressively, Emmylou has gotten stronger, faster, and more athletic during her time at the gym. She is always doing extra work to help her hip and ankle mobility, and improve both her strength and endurance.  And she’s usually not alone as she typically ropes in a posse of other members from the gym to join in! She is a very motivational and convincing person to get others to improve themselves in and out of class!

CrossFit near me

What absolutely shocked me was when she convinced coach Bre to sign up for the Rock and Roll half marathon in Denver.  This was surprising because I’m shut down regularly by Bre to join in on my crazy workouts, like Shaquille O’neal stuffing me on a layup! I love the fact that she pushes others to express their fitness in and out of the gym, and to live a healthy lifestyle.

CrossFit near me

Just a few weeks ago I was trying to convince Tristin to do a practice 5k row to just get a baseline of where he was at for an upcoming physical assessment for the fire station he’s at in Denver.  He was hesitant, probably because it was after he’d just finished that day’s workout, and doing a 5k alone would not be super fun.  Lucky for me, Emmy was standing by and jumped in to do the extra 5,000 meter row with Tristin!  Now he has a target to improve on before the upcoming test 🙂 Good job Emmy for getting him through it!

CrossFit near me

Emmylou lives out the Yeti Cave mantras “Win the Week,” and “Move More, Live More” well with her commitment to a healthier lifestyle.  She constantly strives for improvement by creating goals, empowering others, and putting in hard work. Congratulate her on being October’s Member of the Month next time you see her 🙂

#WintheWeek

#MoveMoreLiveMore

 


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CrossFit near me

Weekly Workouts Oct 2-6th

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
Wendler Week Three
Front Squat:
5 @ 36%, 5 @ 45%, 5 @ 68%, 3 @ 77%, 1 or more @ 86%
- then -
10 Min partner AMRAP:
Partner A: Assault Bike
Partner B: Kettle bell swings
*Work Simultaneously
*Each Rotation dictated by completion time of Cals on the Assault Bike
*AB Cals Rotation 60, 50, 40, 30, 20, 10
*If all Cals are complete, you’re team wins at life haha.
                  *Score in this case is time (-) number of swings completed as a team

CrossFit Cardio:
5 Rounds:
1min AMRAP Battle Ropes
1min Pullups
1min Ring dips
1min AB for Cal
1min Rest

CrossFit Skills:
Yoga with Dai

CrossFit near me
TUESDAY

CrossFit:
"Dallas 5"
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps
24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Row Calories

*Complete as many reps as possible at each 5-minute station.
*Log total reps performed for each movement.
*Rest 1 minute between stations.

CrossFit near me
WEDNESDAY

CrossFit:
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Back Squat 1-1-1-1-1, using heaviest weight per set

CrossFit Cardio:
5 Rounds:
1min Shuttle Run
1min Row for Cal
1min Pushups
1min AB for Cal
1min Rest

CrossFit near me

THURSDAY

CrossFit:
“Skills day”
Muscle up and Double under progressions
For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders

CrossFit near me

FRIDAY

CrossFit:
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
- then -
Team Workout:
5min AMRAP Ab-mat as a team
Partner A: Plank Hold
Partner B: Ab-mat situp
*Rotate every 10 reps, work continuously

CrossFit Cardio:
5 Rounds:
1min Ladder Drills
1min Burpees
1min Air Squat
1min Ab-mat Situps
1min Rest

CrossFit near me

 


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CrossFit near me

Weekly Workouts Sept. 25-29th

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
Wendler Week Two
Front Squat:
5 @ 36%, 5 @ 45%, 3 @ 63%, 3 @ 72%, 3 or more @ 81%
- then -
10 Min partner AMRAP:
Partner A: Assault Bike
Partner B: Kettle bell swings
*Work Simultaneously
*Each Rotation dictated by completion time of Cals on the Assault Bike
*AB Cals Rotation 10, 20, 30, 40, 50, ….

CrossFit Cardio:
10 rounds For Time:
Run 400m
10 x Wall balls

Yoga at 7:15pm:
Yoga with Dai

CrossFit near me
TUESDAY 

CrossFit:
Barbara
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up
50 Air Squats
 
CrossFit near me

WEDNESDAY

CrossFit:
“Rich”
For time:
13 Squat Snatches, 155/105 lbs
-- then --
10 rounds of:
10 Pull-ups
Sprint, 100 m
-- then --
13 Squat Cleans, 155/105 lbs

CrossFit Cardio:
Partner Interval
Run 10 x 400m each
Rest while partner runs

Pilates at 8:15am:
Pilates with Sarah

CrossFit near me
THURSDAY

CrossFit:
“Skills day”
Bench Press 3-3-3-3-3
- then -
20 min to work on Snatch or Clean and Jerk
*Single reps at a time

CrossFit near me

FRIDAY

CrossFit:
Each for time:
Run: 8x 400 m
Rest 1:30 between efforts.

CrossFit Cardio:
5 rounds for time:
Run 800m
20 x Wall Balls

CrossFit near me

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CrossFit in fort collins

Weekly Workouts September 11-15th

Announcement's:

We are adjusting the schedule by taking out Skills class and just having another time for the CrossFit class. There are a couple reasons for the change:
- provide an additional time for everyone to do the day’s workout
- we are still going to have a “skill focus day” where we practice a higher level skill in every CrossFit class
- we always drill these “skill” movements in every class we do
- we will still have Yoga on Monday’s at 7:15pm, and Pilates on Wednesday’s at 8:15am

Saturday Sept. 16th Yeti Cave CrossFit is running a Ladies only fitness challenge.  Free to participate, 5 x 1min challenges.  I need volunteers from 2-5pm that day, you can still participate if you are interested. Location is at Athleta, let Nate know if you are interested in helping.

Athleta has offered us an exclusive shopping opportunity where everyone from our gym can shop at 25% off from September 14-18! This is a great way to treat yourself, buy a lucky lady in your life a little gift or score a deal of a snazzy new outfit! IMPORTANT: you must show this post to an Athleta associate to receive your discount! *valid only at Foothills Athleta from 9/14-9/18/17*

CrossFit in fort collins

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Max Front Squat
*We are starting a Wendler strength cycle for Front Squats, this number will be used for the next three weeks!
- then -
“Scotty”
Complete as many rounds as possible in 11 mins of:
5 Deadlifts, 315/210 lbs
18 Wall Balls, 20/14 lbs
17 Burpee Over Bars

CrossFit Cardio:
For time:
100 Cal on the Rower
90 Cal on the Bike
800m run
70 KB swings
60 Box Jumps
50 Air Squat
400m run
30 Alternating KB snatch
20 Burpees
10 Pullups

Yoga at 7:15pm:
Yoga with Dai

CrossFit in fort collins

TUESDAY 

CrossFit:
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
- then -
5min partner AMRAP:
Partner A: Row/Bike for Calories
Partner B: Medicine Ball Clean (MBC) x 20
*Score is total Cals as a team
*Switch every 20 MBCs

CrossFit in fort collins

WEDNESDAY

CrossFit:
3 rounds for time of:
30 Kettle-bell Swings, 53/35 lbs
20 Triple Unders Run, 400 m

CrossFit Cardio:
Partner Interval
Row 10 x 500m each
Rest while partner rows

Pilates at 8:15am:
Pilates with Sarah

CrossFit in fort collins

THURSDAY

CrossFit:
“Skills Practice”
Double Unders
10min EMOM (Every min on the min)
15 Double unders or 5 attempts
- then -
"Tabata" - Bumper Plate Squat :
8 x 20 secs work/ 10 secs rest
Plate weight, 45/35 lbs

CrossFit in fort collins

FRIDAY

CrossFit:
“Skills Practice”
Snatch Practice
- Positioning practice
- Cycling practice
*LIGHT 75/55lb max
- then -
Weighted Ring Dip 3-3-3-3
Use the heaviest weight you can for each set.

CrossFit Cardio:
Team Workout:
Partner A: KB swing
Partner B: Assault Bike for Cal
*Switch every 30 KB Swings
*Score equals total Cals on the Bike

CrossFit in fort collins

 


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CrossFit near CSU

Weekly Workouts August 28th – September 1st

CrossFit near CSU
“BENCHMARK MONDAY”

CrossFit:
DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

CrossFit Cardio:
For Time:
50 cal on the Rower

CrossFit Skills:
Yoga with Dai

TUESDAY 

CrossFit:
Each for time:
Run: 10x 200 m

CrossFit near CSU
WEDNESDAY

CrossFit:
"FGB Style"
5 rounds, 1 min per station, of:
Box Jump, 24/20 in
Wall Ball, 20/14 lbs
Row Calories
Rest 1 min

CrossFit Cardio:
30min Row for max distance:
Every 3min hop off and perform 10 reps of one of the following exercises:
Pullup
Pushup
Air Squat
Ab-Mat Sit-up

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Mobility will be the default focus


THURSDAY

CrossFit:
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50 lbs
Handstand Push Up

CrossFit near CSU
FRIDAY

CrossFit:
Clean & Jerk
5-5-3-3-3-1-1-1-1

CrossFit Cardio:
10 intervals
Row 10cal, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Mobility will be the default focus

 


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CrossFit in North Fort Collins

Weekly Workouts August 21-25th

“MAX OUT MONDAY”

CrossFit:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit Cardio:
For time:
50 cal on Assault Bike
1000m Row
800m Run

CrossFit Skills:
Yoga with Dai


TUESDAY

CrossFit:
3 rounds for time of: 
20 Pistol (Weighted)s, 45/30 lbs 
30 GHD Sit-ups

CrossFit in North Fort Collins

WEDNESDAY

CrossFit:
“Robbie”
Complete as many rounds as possible in 25 mins of: 
8 Freestanding Handstand Push Ups 
1 Rope Climb (L-Shape Body Position), 15 ft

CrossFit Cardio:
6 Rounds For time:
Assault Bike 20 cal
20 x Double unders

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Muscle-ups will be the default focus


THURSDAY

CrossFit:
2017 CrossFit Regionals Event 6
For time: 
30/20 Assault Bike Calories 
20 Burpee Box Jump Overs, 30/24 in 
10 Sandbag Cleans, 150/100 lbs


FRIDAY

CrossFit:
6 rounds for time of: 
25 Pull-ups 
Front Rack Lunge, 75/55 lbs, 50 ft 
25 Push-ups Front Rack Lunge, 75/55 lbs, 50 ft

CrossFit Cardio:
Tabata Assault Bike
Tabata Toe to Bar

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Muscle-ups will be the default focus
 
CrossFit in North Fort Collins

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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

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 near me

Weekly Workouts July 31st – August 4th

Couple announcements and then the workouts listed below:

Nutrition Challenge Winners:
*This 6 week challenge measured the % of body fat lost, of the starting amount available to lose.

Woman: 
1st Laura, lost 34.6% of the total fat on her body!
2nd Stacey, lost 13.3% body fat
3rd Bev, lost 8.7% body fat

Men: 
1st Erik F., lost 33.8% body fat!
2nd Karl, lost 14.6% body fat
3rd Chris, lost 11.2% body fat

Gym Schedule:
Friday, August 4th:
The gym WILL be open for open gym from 4:15p and 5:15p classes.  This is a change from the last announcements as we now have someone to open the gym then.

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!
*Register for $15 at: http://www.mountainmile.com/

CrossFit near me
“MAX OUT MONDAY”

CrossFit:
20min
Establish 1RM Clean and Jerk
-then-
Tabata Pushups
Tabata Pull-ups

CrossFit Cardio:
8 intervals:
Row 500m
Rest 2min in-between rounds

CrossFit Skills:
Yoga with Dai


TUESDAY 

CrossFit:
For time:
15 Push Press, 0.75x bodyweight
5 Rope Climbs, 15 ft
12 Push Press, 0.75x bodyweight
4 Rope Climbs, 15 ft
9 Push Press, 0.75x bodyweight
3 Rope Climbs, 15 ft
6 Push Press, 0.75x bodyweight
2 Rope Climbs, 15 ft
3 Push Press, 0.75x bodyweight
1 Rope Climb, 15 ft

 
WEDNESDAY

CrossFit:
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in

CrossFit Cardio:
4 intervals:
Row 1000m
Rest 4min in-between rounds
CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Jerks” will be the default movement

THURSDAY

CrossFit:
For time:
Row 1000m


FRIDAY

CrossFit:
For time:
150 Single Unders
20 Bar Muscle-ups
10 Squat Cleans, 115/75 lbs
150 Single Unders
15 Bar Muscle-ups
15 Squat Cleans, 115/75 lbs
150 Single Unders
10 Bar Muscle-ups
20 Squat Cleans, 115/75 lbs
150 Single Unders

CrossFit Cardio:
10 intervals
Row 100m, rest 1min between rounds

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Jerks” will be the default movement

CrossFit near me