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workout of the day
[WOD]

wednesday

8/31/2021

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Picture

Warm-up

Set 1
30 Jumping Jacks
20 Med-ball Air Squat
20 Med-ball Strict Press
20 Jumping Pull-ups (Fast up, fast down)

Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

Metcon

"FRAN"
21-15-9
Thrusters (95/65)
​Pull-ups

Finisher

Weighted Chin-Up
​Find a heavy 2 rep weighted chin-up
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tuesday

8/30/2021

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Picture

Warm-up

2:00 Bike*

Into...

AMRAP x 5 MINUTES
10 PVC Pass Through
5 PVC Deadlift
5 PVC OHS
5/5 SA Ring Rows

*Increase Pace every :30

Metcon

EMOM x 24 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*
MIN 3 - Max Rope Climbs
MIN 4 - Rest

*Squats should be able to be completed unbroken but challenging.

(Score is Reps)

Finisher

​FOR QUALITY
Accumulate 5:00 in the bottom of an Air Squat Hold

(No Measure)
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monday

8/29/2021

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Picture

Warm-up

FOR QUALITY (10:00 Cap)
12/10 Cal Row (EZ effort)
10 Narrow Stance Squats
10 Sumo Stance Squats
12/10 Cal Row (EZ-Mod effort)
10 Wall Ball Front Squats
10 Wall Ball Push Press
12/10 Cal Row (Mod effort)
10 Wall Ball Thrusters
10 Wall Balls

Metcon

"STRAIGHT 100"
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row

-20:00 Time Cap-
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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