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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bootcamp

Weekly Workouts June 4-10th

bootcamp

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Each for time: Run:
8x 400 m
Rest 1:30 between efforts.

bootcamp

Tuesday

CrossFit
3 rounds for time of:
Run, 800 m
25 Toes-to-bars
25 Deadlifts, 225/155 lbs

bootcamp

Wednesday

CrossFit
TEAM WORKOUTS

bootcamp

Thursday

CrossFit
Row 5000m for time
Or
10min As many calories as possible:
Assault bike
Or
Run 3mi for time

Yoga@7:15pm

bootcamp

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
5 Snatches, 95/65 lbs
3 Muscle-ups

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 April 30- May 6th

bootcamp in fort collins

Monday

CrossFit
Bench press
5x3 @ 75%
-then-
“18.Zero”
21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs
Burpee Over Dumbbell

CrossFit Cardio Session 1
For time:
Row 500m

CrossFit Cardio Session 2
For time:
Row 1000m

CrossFit Cardio Session 3
For time:
Row 5km

bootcamp in fort collins

Tuesday

CrossFit
For time:
10 Muscle-ups
25 Thrusters, 75/55 lbs
Row, 1000 m
25 Thrusters, 75/55 lbs
10 Muscle-ups

bootcamp in fort collins

Wednesday

CrossFit
Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 70/53lbs
30 Pull-ups

bootcamp in fort collins

Thursday

CrossFit
21-15-9 reps, for time of:
Push Press, 135/95 lbs
Power Clean, 135/95 lbs

Yoga @7:15pm

bootcamp in fort collins

Friday

CrossFit
3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

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boot camp fort collins

Weekly Workouts April 9-15th

SHARE THIS POST ON SOCIAL MEDIA AND TAG A FRIEND FOR A FREE FITAID!

BEGINNER FRIENDLY DAYS TO BRING A FRIEND NEW TO CROSSFIT: MONDAY, FRIDAY THIS WEEK :)

boot camp fort collins

Monday

CrossFit
Bench press
5 x 10 @60%
-then-
On a 12-minute clock, 4 rounds of:
 1 minute of 1.5-pood kettlebell snatches
 1 minute of sit-ups
 1 minute of lunges

boot camp fort collins

CrossFit Cardio Session 1
“Austin’s Challenge”
3RFT:
Row 250
Assault Bike Cal 25/17

CrossFit Cardio Session 2
For Time:
Assault Bike 50 Cals
***Legs only
Rest then,
100 bupee pullups for time
CrossFit Cardio Session 3
For Time:
Assault Bike 50 Cals
***Arms only
Rest then,
100 burpees over the box for time

boot camp fort collins
Tuesday

CrossFit
“The Lyon”
5 rounds, each for time of:
 165-lb. squat cleans, 7 reps
 165-lb. shoulder-to-overheads, 7 reps
 7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.


Wednesday

CrossFit
3 rounds for time of:
 60 squats
 30 knees-to-elbows
 30 ring push-ups

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 12 minutes of:
 155-lb. squat snatch, 1 rep
 155-lb. clean and jerks, 3 reps
 30 double-unders

Yoga @7:15pm

boot camp fort collins

Friday

CrossFit
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
 Weighted dip 1-1-1-1-1 reps
 Run 1 mile for time

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 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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Personal Training

March’s Member of the Month – Karen!

Congratulations to Karen Landsgaard for being March’s Member of the Month!

cross fit fort collins

Gotta show some love for the original Yeti Cave gym Mom 🙂 Much overdue! Karen was one of the first members to join the gym, and other than being a Detroit Lions fan, she has been a great member of the gym!

cross fit fort collins

When she first contacted me, inquiring about the gym and about CrossFit, I got a string of text messages probably 5 pages long! She explained at length how she wasn’t “super out of shape, but not in shape,” and that she was nervous about someone “like her” being able to do CrossFit. There was too much to respond to via text, lol, so I called her to go over her concerns 😉

cross fit fort collins

Karen took to CrossFit like an excited puppy dog seeing snow for the first time! She excitedly did each new workout emphasizing form, learning new skills that she never thought she’d be able to do! She was especially excited to start fitting into clothes better again and feeling more confident and able in her body. And whether it was switching from the training bar to the women’s barbell for her lifts, learning rope climbs or nailing a pull-up, Karen’s consistent hard work quickly started to show results!

crossfit fort collins

I’ll never forget after a short period of time, Karen told me that she was able to open all the jars for cooking Thanksgiving dinner unassisted (she is quite the cook, and cooks lots of amazing food!), was carrying the huge laundry baskets by herself, was buying the 50lb bags of dog food instead of two 25lb bags, and doing extremely difficult hikes with her adventurous husband, Hank. These improvements in her daily life completely overshadowed in my mind, all of the feats of fitness in the gym. It was a perfect example of fitness in the gym improving life outside the gym! She was moving more and living more 🙂

Karen is one of the best advocates for the gym. After probably day one of her being a member at the gym I gave her the title of “gym mom,” because regardless of who came in the gym she was welcomes them and encourage them, and makes everyone in the building feel like a family.  She often will go out of her way to help me at the gym when she can, even if I never asked, I am very grateful for her help and support on so many small things! Karen has also been a great example of overcoming adversity and setbacks. At some points she has been forced to listen to her body and rest more than she wants. At 50 years young, she wants to train every single day! During her time here she has learned when she can push, when to come in for a “recovery day,” and when to rest, in order to bring intensity and focus to her workouts and maximize her fitness results in the gym and in daily life! Often rest days and recovery days can be more difficult than the hardest workouts, Karen wants to GO, GO, GO!

Karen represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Congratulate her on being March’s Member of the Month 🙂

#WintheWeek

#MoveMoreLiveMore


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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 12-18th

gyms in fort collins

MONDAY 

CrossFit:
Shoulder Press 1 rep max
-Then-
Split Jerk
1-1-1-1-1-1-1

CrossFit Cardio:
5 intervals each for time:
Row 400
Rest 2min

CrossFit Cardio:
10 intervals each for time:
Row 200
Rest 1min

CrossFit Cardio:
2k row for time

gyms in fort collins

TUESDAY 

CrossFit:
5 rounds for time of:
15 Dumbbell Thrusters, 50/35 lbs
50 Double Unders
3 Rope Climbs, 15 ft
 
gyms in fort collins

WEDNESDAY

CrossFit:
“Viola”
Complete as many rounds as possible in 20 mins of:
Run, 400 m
11 Power Snatches, 95/65 lbs
17 Pull-ups
13 Power Cleans, 95/65 lbs

gyms in fort collins

THURSDAY

CrossFit:
42-30-18 reps, for time of:
Wall Ball, 20/14 lbs
GHD Sit-up

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

gyms in fort collins

SATURDAY 
Team Workouts

gyms in fort collins

SUNDAY
9am rowing club and open gym

gyms in fort collins
Apollo the gym dog after a "hard" day at the gym

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crossfit in fort collins

Weekly Workouts Jan. 15th – 21st

crossfit in fort collins

“MAX OUT MONDAY”

CrossFit: 

Establish 1 Rep Max Strict Press

-then-

Split jerk drills

CrossFit Cardio:
10 rounds for time:
Row 250m
20 Kettlebell swings

CrossFit Cardio:
10 rounds for time:
Assault Bike 20 cals
20 Kettlebell Snatches

CrossFit Cardio:
10 rounds for time:
20 ab-mat situps
Row 100m

crossfit in fort collins

TUESDAY 

CrossFit:
For time:
60 Pistols (Alternating Legs)s
50 Wall Balls, 20/14 lbs
40 Box Jumps, 24/20 in
30 Deadlifts, 185/125 lbs
20 Power Cleans, 185/125 lbs
10 Front Squats, 185/125 lbs

crossfit in fort collins

WEDNESDAY

CrossFit:
For time:
4 L-sit Rope Climbs, 15 ft
8 Rope Climb (Legless)s, 15 ft
12 Rope Climbs, 15 ft

crossfit in fort collins
THURSDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
15 Burpees
30 Row Calories

Yoga at 7:15pm:

crossfit in fort collins

FRIDAY 

CrossFit:
For time:
60 Push-ups
50 Dips
40 Handstand Push-ups
30 Bench Press, 155/105 lbs
20 Jerks, 155/105 lbs
10 Push Press, 155/105 lbs

crossfit in fort collins
SATURDAY 
Team Workouts

crossfit in fort collins

Sunday
9am rowing club and open gym

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CrossFit in Fort Collins

January’s Members of the Month

 

Congratulations to Tony and Linda for being January’s Members of the Month!

CrossFit in Fort Collins
Tony and Linda recently moved to Colorado from Kansas, and are a wealth of knowledge, wisdom and positivity! They are always willing to help and welcome everyone. They’ve been doing CrossFit for 6-7 years prior to coming to Yeti Cave CrossFit and I am so grateful they have found a home here!

Despite so much CrossFit experience they are some of the most humble CrossFit athletes I’ve ever met. They are open to new drills and experiences that have helped them get stronger and do new things still! At Yeti Cave CrossFit we don’t put limits on anyone for what they can achieve and Tony and Linda are great examples of opening themselves up to new challenges! Since coming to the gym they have both increased strength, improved form and mobility, cleaned up double-unders and continue to challenge and push themselves!

CrossFit in Fort Collins
Despite being the gym’s “upper-classmen,” they display great courage to try new things and are very in-tune with their bodies. They energetically attack each workout and put forth their very best effort, cheering on those around them to do the same.

They both have immediately jumped in to do more than just be members. Linda frequently helps cover open gym times and Tony recently started the Yeti Cave Rowing club! They genuinely care about everyone in the gym and take action to build the community at every available opportunity.

CrossFit in Fort Collins
Tony and Linda represent the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Congratulate them on being January’s Members of the Month :)

#WintheWeek
#MoveMoreLiveMore