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workout of the day
[WOD]

monday

6/30/2019

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Strength

​Back Squat Clusters
2.1.1 @ 75-80%
*Perform two repetitions rack the bar and rest for :15
Then one rep and rest for :30
One final rep
-Rest exactly 2mins b/w sets. Three total sets

Met-Con

​For Time:
600m Run
35x T2B
600m Run
35x HSPUs
600m Run
35x Pull-Ups

Notes:
Can you maintain technique under fatigue? Push that run, and have a plan on how to break up reps.

Post

​Post:
Banded Pull Aparts 3x25
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saturday

6/28/2019

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MetCon

OUTWOD Workout

"Stonewall"
12min AMRAP:
6x Squat Cleans (135/95)
28x Double Unders
6x Shoulder to Overhead
9x Burpees

In solidarity with Outwod and gyms across the globe, today we are honoring #INFILTRATEWITHLOVE - a WOD celebrating inclusivity and support of the LGBTQ+ community, and those marginalized because of how and who they love.
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friday

6/27/2019

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Gymnastics

​Gymnastics Skill

MetCon

TABATA
:20 on/ :10 off
8 Rounds at each station before moving on
One minute rest/transition b/w stations

A.) Burpee Box Jump Overs (24/20)
B.) Row
C.) Bar Muscle-Ups/Chest 2 Bar/Pull-ups
D.) Suitcase Carry (32/24kg)

Notes:
Score Total Burpee Box Jumps, Calories Rowed, and Bar Muscle-ups. A and B will really test your conditioning and fatigue will be a factor when moving into C. Switch sides each round on D.

Post

Plate Front Raise
3x15
DB Lateral Raise
3x15
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News