Weekly Workouts April 9-15th

  • -
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

  • -
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

  • -
cross fit fort collins

Weekly Workouts March 26-April 1

cross fit fort collins

MONDAY 

CrossFit:
Front Squat 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

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

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

CrossFit Cardio:
Run 2mi for time

cross fit fort collins
 
TUESDAY 

CrossFit:
For time:
12 Muscle-ups
Run, 800 m
9 Muscle-ups
Run, 400 m
6 Muscle-ups
Run, 200 m

cross fit fort collins
 
WEDNESDAY

CrossFit:
As many reps in 12 mins as you can of:
Squat Clean, 135/95 lbs, 1 min
Push Jerk, 135/95 lbs, 1 min
Squat Clean, 135/95 lbs, 2 mins
Push Jerk, 135/95 lbs, 2 mins
Squat Clean, 135/95 lbs, 3 mins
Push Jerk, 135/95 lbs, 3 mins

cross fit fort collins
 
THURSDAY

CrossFit:
10 rounds, each round for time, of:
Sprint, 100 m

Rest 1:30 between each round.

Yoga at 7:15pm:

cross fit fort collins

FRIDAY 

CrossFit:
For time:
21 Back Squats, 1x bodyweight
7 Rope Climbs
15 Back Squats, 1x bodyweight
5 Rope Climbs
9 Back Squats, 1x bodyweight
3 Rope Climbs

cross fit fort collins
 
SATURDAY 
Team workouts are back!

cross fit fort collins
 
SUNDAY
9am rowing club and open gym

cross fit fort collins

cross fit fort collins

  • -
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

  • -
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


  • -
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

  • -
cross fit in fort collins

Weekly Workouts Feb. 26th – Mar. 4th

cross fit in fort collins

“MAX OUT MONDAY”

CrossFit:
Snatch 1-1-1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1-1-1, using heaviest weight per set

CrossFit Cardio:
For Time:
82 Cals on the Bike
82 Ab-mat situps
82 Wall balls
82 Cals on the Rower
*Tribute to the 82nd Airborne Division :)

CrossFit Cardio:
3 Rounds for Time:
Row 1000m
50 Double-unders

CrossFit Cardio:
7 Rounds for Time:
7 Box Jumps
70ft walking lunges
7 Cals on Assault Bike
70ft bear crawls
7 Air squats
7 Pushup
7 Pullups

cross fit in fort collins

TUESDAY 

CrossFit:
“Garrett”
3 rounds for time of:
75 Air Squats
25 Handstand Push-up (rings)s
25 Pull Up (L)s

cross fit in fort collins
WEDNESDAY

CrossFit:
For distance:
Run, 35 mins

cross fit in fort collins
THURSDAY 

CrossFit:
50-40-30-20-10 reps, for time of:
Kettlebell Swing, 1.5/1 pood
Sit-up

*Reminder there will be only open gym 6pm-7pm so that we can all watch the CrossFit Open 18.2 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 18.2!

cross fit in fort collins
SUNDAY
9am rowing club and open gym

cross fit in fort collins

  • -
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

  • -
gyms in fort collins

Weekly Workouts Feb 5th-11th

gyms in fort collins

MONDAY

CrossFit:
Wendler Week Three Shoulder Press
5 reps @ 36%
5 reps @ 45%
5 reps @ 68%
3 reps @ 77%
1 plus reps @ 86%
-then-
Split Jerk
3-3-3-3-3

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
ROW 10cal
Rest while partner works

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
Assault Bike 10cal
Rest while partner works

CrossFit Cardio:
20min Partner AMRAP:
Each Round:
Shuttle Run 5-10-15yards
Rest while partner works

gyms in fort collins

TUESDAY 

CrossFit:
Complete as many rounds as possible in 20 mins of:
20 Row Calories
15 Dips
10 Dumbbell Turkish Get Ups, 50/35 lbs
 
gyms in fort collins

WEDNESDAY

CrossFit:
Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

gyms in fort collins

THURSDAY 

CrossFit:
For time:
30 Overhead Squats, 115/75 lbs
15 Muscle-ups
20 Overhead Squats, 115/75 lbs
10 Muscle-ups

Yoga at 7:15pm

gyms in fort collins

FRIDAY 

CrossFit:
Tabata Back Squat, 95/65 lbs
Rest 1 min
Tabata L Sit
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Row Calories

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

gyms in fort collins

SATURDAY 
Team Workouts

gyms in fort collins
 
SUNDAY
9am rowing club and open gym

gyms in fort collins

 


  • -
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