Weekly Workouts Dec. 11-15th

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CrossFit in Fort Collins

Weekly Workouts Dec. 11-15th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:
NEXT WEEK WE MAX OVERHEAD SQUAT!

Today:
For time: 30 Snatches, 155/105 lbs

CrossFit in Fort Collins

TUESDAY

CrossFit:
6 rounds for time of:
 24 squats
 24 push-ups
 24 walking-lunge steps
 Run 400 meters

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
5 rounds for time of:
 60-second L-sit hold
 30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.

CrossFit in Fort Collins

THURSDAY

CrossFit:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Yoga at 7:15pm:
Yoga with Dai

CrossFit in Fort Collins

FRIDAY 09/21/17

CrossFit:
9-15-21 reps for time of:
 Thrusters
 Bar-facing burpees
Men use 95 lb.
Women use 65 lb.

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
150 Wall balls for time
*Every time you drop the ball immediately run 400m

CrossFit Cardio:
Establish your fastest possible 500m rowing pace
-or-
Establish your highest RPM speed on the assault bike

Then ten rounds for max total distance:
- Row or Assault bike as long as possible, so long that you are within 10 sec or 10 rpm of your max established pace.
- As soon as you fall outside the designated pace, complete 50ft of walking lunges

CrossFit Cardio:
Row or Assault bike for 30min
*Every 3min stop and do 50 double-unders
*Score is calories accumulated

CrossFit in Fort Collins

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Yeti Cave

Weekly Workouts for December 4th-8th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:

Wendler Week 3 Overhead Squat:
 5 reps @ 40%
 5 reps @ 50%
 5 reps @ 75%
 3 reps @ 85%
 1 or more reps @ 95%
 -then-
 7 2-minute rounds of:
 25-cal. row
 205-lb. jerks, max reps
 There is no rest between rounds.

*12:30pm class will be open gym only today!

CrossFit in Fort Collins

TUESDAY

CrossFit:
 Emily
 10 rounds for time of:
 30 double-unders
 15 pull-ups
 30 squats
 100-m sprint
 Rest 2 minutes

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
Hang power clean 3-3-3-3-3-3-3 reps

Pilates at 7:15pm:
 Pilates with Sarah
This is Sarah’s last pilates class before she moves to Denver!

CrossFit in Fort Collins

THURSDAY

CrossFit:
 30-20-10 reps for time of:
 GHD sit-ups
 Toes-to-bars
 Wall-ball shots, 20-lb. ball

Yoga at 7:15pm:
 *MIGHT BE CANCELLED, Dai was in an accident and might not be ready to do class this week

CrossFit in Fort Collins

FRIDAY

CrossFit:
 Front squat 5-5-3-3-3-1-1-1-1-1 reps

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
Four rounds for time:
6min Assault Bike only legs
50 air squats
40 walking lunges
30 lunge jumps
20 squat jumps
1min hollow body hold

CrossFit Cardio:
30min AMRAP:
Row 250m
25 pushups
25 Russian-twists with med ball or plate

CrossFit Cardio:
Two Rounds for Total Combined Distance
5min Sled Push
5min Assault Bike
5min Farmer carry

CrossFit in Fort Collins


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Fort Collins CrossFit

Weekly Workouts Nov. 27-Dec. 2nd

Fort Collins CrossFit

MONDAY

CrossFit:
Wendler Week 2 Overhead Squat:
Warmup Set 1: 5 @ 40%
Warmup Set 2: 5 @ 50%
Set 1: 3 @ 70%
Set 2: 3 @ 80%
Set 3: 3 or more @ 90%
-then-
For time:
1 mile run

Fort Collins CrossFit
TUESDAY

CrossFit:
Back Squat
10-5-3-1-1-1-3-5-10

Fort Collins CrossFit

WEDNESDAY

CrossFit:
21-15-9 reps, for time of:
Dumbbell Squat Clean Thruster, 50/35 lbs
Pull-up

Fort Collins CrossFit
THURSDAY

CrossFit:
“Kev” – Hero Workout
With a partner, complete as many rounds as possible in 26 minutes of:
6 Deadlifts, 315/205 lb, each
9 Bar Facing Burpees, synchronized
9 Bar Muscle-Ups, each
55-ft. Partner Barbell Carry, 315/205 lb

Yoga at 7:15pm:
Yoga with Dai

Fort Collins CrossFit
FRIDAY

CrossFit:
Each for time:
Run: 4x 800 m

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM):
Min 1: Assault bike 10 cal
Min 2: 10 x Pullup
Repeat the sequence for 30min

CrossFit Cardio:
20min AMRAP:
100m Farmer Carry
5 x dumbbell thrusters
Run 100m

CrossFit Cardio:
100 thruster
*every time you drop the bar immediately run 800m
*immediately resume thrusters upon return from the run

Fort Collins CrossFit
SATURDAY 

Regularly scheduled team workouts

Yeti Christmas Party from 6-9pm

Fort Collins CrossFit

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Personal Training

Weekly Workouts Nov. 13-17th

Personal Training

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Overhead Squat
-then-
3 rounds for time of:
30 Pull-ups
Run, 400 m


Personal Training

TUESDAY

CrossFit:
Back Squat
3-3-3-3-3
 
Personal Training

WEDNESDAY

CrossFit:
21-15-9 reps, for time of:
Front Squat, 185/125 lbs
Medball GHD Sit-up, 14/10 lbs

7:15pm Pilates with Sarah

Personal Training

THURSDAY

CrossFit:
5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs

7:15pm CrossFit Skills: 
Yoga with Dai

Personal Training

FRIDAY

CrossFit:
“Dunn” Hero Workout
Complete as many rounds as possible in 19 mins of:
3 Muscle-ups
1 Shuttle Sprint, 5 yards, 10 yards, 15 yards
6 Burpee Box Jump Overs, 20 in
*On the burpees, attempt to jump over the box without touching it.

CrossFit Cardio: 
Partner Intervals on Rower Switch every 30 cals *20 minutes

CrossFit Cardio: 
10min partner alternating burpee box jump Rest 2min 10min partner alternating run 400m or row 400m Rest 2min 10min partner alternating clean and jerk

CrossFit Cardio:
For time:
5km row

Personal Training

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Personal Training

Weekly Workouts Nov. 6-11th

Personal Training

Couple Reminders:

Saturday the workout is a free workout that we are putting on for Team Red, White and Blue.  This organization helps veterans participate in healthy social and physical activities.  Be sure to join our team so our gym gets points for all the reps you complete!  If you want to donate to Team RWB feel free to do so but not required at all!

Link to join: https://donate.teamrwb.org/team/142372

Nutrition Seminar and Weight-loss Challenge

- Saturday, November 11th– January 6th (ish) Final weigh-in date will be solidified soon.
- Seminar will be Saturday, Nov. 11th from 1-3pm
- Put some skin in the game, stay accountable through Thanksgiving, Christmas and New Years. 
- Focus on enjoying the Holidays without overdoing it with food, learn how
- Cost: $20 for members; $40 for non-members
- Winner for Males/Females will get $50 gift card
-       Most skeletal muscle gained (M/W) will get a gift card as well
- Stay posted for link to sign up this week
Personal Training

“MAX OUT MONDAY”

CrossFit:
Establish 1 Rep Max Clean
-then-
Partner 10min AMRAP:
Cal on Assault Bike (M: 10/W: 8)
5 x Burpee

Personal Training

TUESDAY 

CrossFit:
40-30-20-10 reps, for time of:
Box Jump, 30/24 in
GHD Sit-up

Personal Training
 
WEDNESDAY

CrossFit:
"Cindy"
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
-or-
"Mary"
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

CrossFit Cardio:
Partner 20min AMRAP
Switch every 10 burpees
Every 4min stop and do 250m row

Pilates at 7:15pm:
Pilates with Sarah

Personal Training

THURSDAY

CrossFit:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

Yoga at 7:15pm: 
Yoga with Dai

Personal Training

FRIDAY

CrossFit:
4 rounds for time of:
25 Push Press, 95/65 lbs
50 Row Calories
100 Double Unders

CrossFit Cardio: 
Partner Intervals on Assault bike Switch every 30 cals *20 minutes

CrossFit Cardio: 
Partner 20min AMRAP Switch every 10 burpees Every 4min stop and do 250m row

CrossFit Cardio:
Partner 4km row
Every minute, stop and each person does 10 KB clean and jerk

Personal Training

 


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CrossFit Fort Collins

November’s Member of the Month – Kevin Frazier

CrossFit Fort Collins

November’s Member of the Month is Kevin Frazier!

It’s a bird, it’s a plane, it’s Matt Fraser, nope, it’s Kev Frazier! Congratulations to Kevin for being November’s Member of the Month!

CrossFit Fort Collins

Kevin is a competitor, pushing himself hard in every workout, but humbles himself to learn and hone his CrossFit skills. He’s a gentleman who will seek out anyone new, introduce himself, help them during a class if they look or feel lost, and cheer on everyone around him whether they are the fastest or slowest person in the class, often staying for one or two additional classes to cheer on more people!

CrossFit Fort Collins

Kevin is a classic old school tough guy. He enjoys camping, bow-hunting and is a wealth of knowledge about life and business. He does a lot of work with his company in Mexico and shares stories about Yeti Cave CrossFit’s members with the CrossFit gym owners there. Needless to say they are quite impressed with what you all achieve in the gym!

CrossFit Fort Collins

It can be hard when coming into a new gym, especially when you’ve had experience with doing exercise a particular way already to soak in new techniques and to embrace a new system. Kevin is always willing to do his best when tweaking form or strategy on a workout when asked. He is a sponge for new information, and deliberately practices the techniques given to him, and it’s paying off! His coordination, flexibility, and overall fitness has greatly improved since he’s been at the gym.

CrossFit Fort Collins

Kevin is a land developer and a wealth of business knowledge. He has been an immense help to me in terms of offering advice, brainstorming and talking to me about the business side of Yeti Cave CrossFit. His wisdom about life lessons and business are at the very least is appreciated and helps put my mind at ease a little bit, when at times it feel like my mind is doing “Fran” over and over again all day long haha!

CrossFit Fort Collins

Kevin lives out the Yeti Cave slogans “Win the Week,” and “Move More, Live More” well. Congratulate him on being November’s Member of the Month next time you see him J

#WintheWeek
#MoveMoreLiveMore

 


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CrossFit in Fort Collins

Weekly Workouts Oct 30th-Nov 3rd

CrossFit in Fort Collins

MONDAY

CrossFit:
Clean Pull
3-3-3-3-3
Clean
3-3-3-3-3
-then- 
10min cap:
150 alternating partner wall-balls

CrossFit Cardio:
10min:
30sec wall ball
30sec rest

7:15pm
Yoga with Dai

CrossFit in Fort Collins

TUESDAY

CrossFit:
Amanda .45
13-11-9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
CrossFit Games Open 17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double-unders

8:15am 
Pilates with Sarah

CrossFit Cardio:
100 burpee box jump over for time

CrossFit in Fort Collins

THURSDAY

CrossFit:
Clean Grip Deadlift
7-7-7-7-7-7-7
-then- 
Team 10min AMRAP
A) Burpee Broad Jump 40'
B) Med Ball Clean
*Score equals MBC completed as a team

CrossFit in Fort Collins

FRIDAY

CrossFit:
5 rounds for time of:
Run, 400 m
15 Left-Arm Kettlebell Snatches, 35lb/18lb
15 Right Arm Kettlebell Snatches, 35lb/18lb

CrossFit Cardio:
Run 100m for time
Run 200m for time
Run 400m for time
Run 800m for time

CrossFit in Fort Collins

 


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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

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