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workout of the day
[WOD]

saturday

7/31/2020

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Picture

Warm-up

​1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank

Into…

2-3 ROUNDS 
10 Scap Pull-Ups 
5 Empty Barbell Slow Good Mornings 
10 Empty Barbell Bent Over Rows
5 Empty Barbell Slow RDL

8 am CrossFit

"Celiz"
For time:
1 mile run
75 hand release push-ups
75 air squats
1 mile run
75 box jumps (24/20 in)
Wear a ruck or weighted vest (20/14 lb)

​

9 am CrossFit Basics

​FOR QUALITY
21-15-12-9-6
Strict Pull-Ups or Ring Rows
3-6-9-12-15
"Library" Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)
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friday

7/30/2020

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Picture

Warm-up

​AMRAP x 5 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
10 Slow Deadbugs  

Into… 

AMRAP x 5 MINUTES
30 Single Unders
20 Reverse Lunges
10 Kang Squats 

Metcon

​5 SETS
50 Double Unders
25 Sit Ups
20 Jumping Lunges
1:00 DBL KB Front Rack Hold (53/35)|(35/26)
:30 DBL KB Floor Press Hold

-:30 Walking Rest Between Sets-

(Score is Time)

Finisher

​FOR RECOVERY
5:00 Foam Rolling Focus on Upper Back & Lats

(No Measure)
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thursday

7/29/2020

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Picture

Warm-up

​GENERAL WARM-UP
3 ROUNDS
:30 Bike 
10 Alt Groiners
5 Inch Worms + Push-Up

Into… 

SPECIFIC WARM-UP
3 ROUNDS
:30 Bike (75% across)
5/5 Single Arm Upright Row
5/5 Single Arm DB Strict Press
10 Scap Pull-Ups

Metcon

"Jackie"
For time:
1000m row
50 thrusters (45/35)
30 pull-ups

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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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Our philosophy

Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

crossfit classes

M-F: 5:00am,  6:00am,  7:00am,  9:15 am,
​12:15pm,  5:00 pm
Sat: 8:00 am, 9:00am    Sun: Closed 

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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