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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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

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bootcamp

Weekly Workouts May 21-27th

bootcamp

Monday

CrossFit
Bench press
5x5 @ 75%
-then-
Complete as many rounds as possible in 5 minutes of:
 3 deadlifts
 7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

bootcamp

Tuesday

CrossFit
“T”
 5 rounds for time of:
 100-meter sprint
 10 squat clean thrusters
 15 kettlebell swings
 100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

bootcamp

Wednesday

CrossFit
TEAM DAY

bootcamp

Thursday

CrossFit
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Yoga @7:15pm

bootcamp
Friday

CrossFit
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

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 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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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 23-29th

Best day to bring beginner friends this week are Monday, Tuesday and Saturday!

boot camp fort collins

Monday

CrossFit
Bench 5x5 at 70%
-then-
Complete as many rounds as possible in 20 minutes of:
 20 medicine-ball cleans
 60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

boot camp fort collins


CrossFit Cardio Session 1
Helen
3 rounds for time of: 
Run, 400 m 
21 Kettlebell Swings, 1.5/1 pood 
12 Pull-ups

CrossFit Cardio Session 2
As many reps as possible in 2 mins of: 
Double Under

CrossFit Cardio Session 3
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of: 
9 Deadlifts, 155/100 lbs 
12 Hand Release Push-ups 
15 Box Jumps, 24/20 in

boot camp fort collins

Tuesday

CrossFit
On a 25-minute clock, 5 rounds of:
 Row for 50 seconds, rest 10 seconds
 Row for 40 seconds, rest 20 seconds
 Row for 30 seconds, rest 30 seconds
 Row for 20 seconds, rest 40 seconds
 Row for 10 seconds, rest 50 seconds

Record distance for each interval or total distance accumulated 

boot camp fort collins

Wednesday

CrossFit
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

boot camp fort collins

Thursday

CrossFit
Complete as many rounds as possible in 10 minutes of:
 5 power snatches
 10 overhead walking lunges
 1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

Yoga@7:15pm

boot camp fort collins

Friday

CrossFit
Overhead squat 3-3-3-3-3 reps

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Rowing Club 9am

boot camp fort collins

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boot camp fort collins

Weekly Workouts April 16-22nd

Good beginner-friendly days to bring friends to the gym this week to try out the Yeti Cave are Monday, Tuesday, and Saturday.

boot camp fort collins

Monday

CrossFit
Bench 5x8 at 65%
-then-
21-15-9 reps for time of:
 Deadlifts
 Box jumps

Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box

boot camp fort collins

CrossFit Cardio Session 1
“Lori’s Challenge”
35min AMRAP
800m RUN
50 Ab-mat situps
25 Air Squats
50 Double unders
12 Cal Assault Bike
800m ROW
50 Ab-mat situps
25 Air Squats
50 Double unders
12 Cal Assault Bike

CrossFit Cardio Session 2
Kelly
5 rounds for time of: 
Run, 400 m 
30 Box Jumps, 24/20 in 
30 Wall Balls, 20/14 lbs
CrossFit Cardio Session 3
Baseline
For time: 
Row, 500 m 
40 Air Squats 
30 AbMat Sit-ups 
20 Push-ups 
10 Pull-ups

boot camp fort collins

Tuesday

CrossFit
Angie
 For time:
 100 pull-ups
 100 push-ups
 100 sit-ups
 100 squats

boot camp fort collins

Wednesday

CrossFit
CrossFit Total
 Back squat, 1 rep
 Shoulder press, 1 rep
 Deadlift, 1 rep

boot camp fort collins

Thursday

CrossFit
For time:
 10 single-leg squats, alternating
 10-yard handstand walk
 20 single-leg squats, alternating
 20-yard handstand walk
 30 single-leg squats, alternating
 30-yard handstand walk
 40 single-leg squats, alternating
 40-yard handstand walk

Yoga@7:15pm

boot camp fort collins

Friday

CrossFit
5 rounds for time of:
 400-meter run
 7 L pull-ups
 4 clean and jerks

Men: 185 lb.
Women: 125 lb.

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 fort collins

Weekly Workouts April 2-8th

cross fit fort collins

MONDAY 

CrossFit:
3 rounds for time of:
Run, 800 m
15 Deadlifts, 275/180 lbs
15 Strict Handstand Push-ups

CrossFit Cardio:
10min EMOM (Every Minute on the Minute)
25 sec Assault bike (cal)
35 sec rest
*score is total cals

CrossFit Cardio:
For time:
Alternate with a partner each rep
150 wall balls
*if the ball hits the ground or stops moving, do 10 abmat situps

CrossFit Cardio:
Row 1000m @ 60% effort
Rest 2 min
Row 800m @ 80% effort
Rest 2 min
Row 500m @ 95% effort
Rest 2min
Row 500m for time

cross fit fort collins
TUESDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
10 Box Jumps, 36/30 in
15 Single Dumbbell Overhead Squats, 50/35 lbs
20 GHD Sit-ups

cross fit fort collins

WEDNESDAY

CrossFit:
3 rounds for time of:
Row, 250 m
21 Dumbbell Thrusters, 30/20 lbs
12 Chest-to-bar Pull-ups

cross fit fort collins
 
THURSDAY

CrossFit:
CrossFit Total II
Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

*Clean is from the ground, power or squat.

Yoga at 7:15pm:

cross fit fort collins
FRIDAY 

CrossFit:
4 rounds for time of:
Run, 400 m
50 Air Squats

cross fit fort collins

SATURDAY 
TEAM WORKOUTS!
 
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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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