Weekly Workouts for Jan. 9th – Jan. 13th

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Weekly Workouts for Jan. 9th – Jan. 13th

The first week of the New Year was spectacular at Yeti Cave CrossFit, it’s getting me pumped up for the rest of the year 🙂

I want to remind you all that as you read over the weekly workouts, they are not being posted for you to “cherry pick” your workouts!!  Trust me I understand the temptation.  They are announced a week at a time solely so that you can prepare for each days workout in the event you want to bring something for the workout.  For example if there are jump ropes, maybe you have your own special rope, or if there are a lot of pull-ups you might want to bring hang wraps, gloves, tape, or when we are rope climbing you’re going to want long socks or pants…ect…

If a workout looks “too short” don’t be mistaken, the class will still take an entire hour because we will be drilling technique over and over, improving our positioning, therefore improving our performance and power!!

On days like this coming Wednesday, the workout is soooo much more than just seven sets of back-squats.  You might do five sets before you even start recording your workout sets!  The goal is to maximize the weight every single set!  Seven sets of one rep back-squats should make you leave the gym with “jello-legs!”


5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating


Complete as many rounds as possible in 20 minutes of:
Deadlift, 1 rep (90% of max)
10 toes-to-bars
15 bar-facing burpees


Back squat 1-1-1-1-1-1-1 reps


Austin and Linda’s Birthday Workout:

Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
2k row for time


Complete as many rounds as possible in 25 minutes of:
35-lb. single-arm kettle bell overhead lunges, 25 steps
Row 25 calories
35-lb. weighted sit-ups, 25 reps