Weekly Workouts Nov. 13-17th

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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 in Fort Collins

Weekly Workouts Oct 23-27th

CrossFit in Fort Collins

MONDAY

CrossFit:
Clean Grip Deadlift
1-1-1-1-1-1-1
Hang Squat Clean
3-3-3-3-3
-then- 
Double-under practice and max consecutive 

CrossFit Cardio:
Row 2k

Yoga at 7:15pm:
Yoga with Dai

CrossFit in Fort Collins
TUESDAY 

CrossFit:
4 rounds for time of:
Row, 500 m
15 Handstand Push-up (paralletes)s
1 Rope Climb (Double Up), 15 ft
 
CrossFit in Fort Collins
WEDNESDAY

CrossFit:
Front Squat
5-5-5-5-5
-then- 
Practice handstand walking, hand stand pushups, handstand hold

CrossFit Cardio:
Row 2k

Pilates at 8:15am:
Pilates with Sarah

CrossFit in Fort Collins
THURSDAY

CrossFit:
Snatch
1-1-1-1-1-1-1
-then- 
Practice muscle-up drills, most consecutive 

CrossFit in Fort Collins

FRIDAY

CrossFit:
For time:
100 Pull-ups
80 GHD Sit-ups
60 Pistols
40 Row Calories
20 Single Arm DB Push Press, 100/70 lbs

CrossFit Cardio:
Row 2k

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

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