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workout of the day
[WOD]

saturday

8/30/2019

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Picture

MetCon

9min AMRAP:
+3x Hang Power Snatch (75/55)
+3x OH Squats (75/55)
30x Double Unders

OR

+3x Hang Power Clean
+3x Front Squat
60x Single Unders

-Add 3 reps to each round on Barbell Movements. (3/3/30, 6/6/30, 9/9/30, 12/12/20 etc...)
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friday

8/29/2019

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Picture

MetCon

Fight Gone Bad
3 Rounds For Total Reps
1:00 ME WallBalls (20/14)
1:00 ME Sumo DL High-Pull (75/55)
1:00 ME Box Jumps (20)
1:00 ME Push Press (75/55)
1:00 ME Cal Row
1:00   REST!

Notes:
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep/cal. 

Post

Prone YTW's   3x6
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thursday

8/28/2019

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Picture

MetCon

​3 Rounds For Quality:
200m Row
4x Wall Walks
10x Cal Bike
100ft Bear Crawl
200m Row
100ft Dbl KB Rack Carry (AHAP)

Notes:
Move through with purpose. Do not get lazy with movement quality and standards on Wall Walks, Bear Crawls, and Rack Carry. Low impact conditioning. 

Post

Banded OH Lat Stretch
-1min/side
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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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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. 

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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