FORT COLLINS CROSSFIT
  • 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

workout of the day
[WOD]

monday

8/18/2019

0 Comments

 
Picture

Strength

Clean and Jerk
-12mins to work technique following template below
3@60%
2@70%
1@80%
1@85%

Then...
EMOM;
 0:00-2:00
1x @ 70%
4:00-6:00
1x @ 75%
8:00-10:00
1x @ 80%

MetCon

3min AMRAP:
18/15x Cal Row
20x Burpees Over Rower

3min REST
​

3min AMRAP:
18/15x Cal Row
20x WallBall (20/14#)

Notes:
Working a lot of Clean and Jerks today. Focus on technique the EMOM format is plenty of rest but also forces you to go again before you may want to. Pin your ears back and breathe fire in the conditioning piece.
​

Post

For Quality:
30x Scap Push-Ups
0 Comments

thursday

5/1/2019

0 Comments

 
Picture

Gymnastics

Strict HSPU Practice

BEG
Tempo Push Ups 5x3-5reps @33X1 (:03 down, :03 pause, fast up,)

INT
HSPU Negative + Headstand Hold. Accumulate 7-10 reps with a 3s negative and 3s pause on headstand

ADV
5x3-5 Strict HSPU

MetCon

For Time:
10x Shuttle Sled Drags (10m @ 135/95)
2k Row
40x Burpees
80x Sit-Ups

Notes:This is an easy workout to look at and think "just go through the motions and get your cardio in". IT'S NOT. Push through all movements. Try to stay around that 85% effort.

Post

Banded Hip Ext. - 3x15
0 Comments

friday

4/25/2019

0 Comments

 
Picture

MetCon

​For Time
30/20x Calorie Row
30x Bar Facing Burpees
30x Front Squats (115/75)
30x Toe 2 Bar
30x Front Squat
30x Bar Facing Burpees
30/20x Calorie Row

Post

Good Mornings 3x10
Hip Extensions 3x15
0 Comments
<<Previous

    Author

    Coach Erin

    RSS Feed

Fort Collins Crossfit

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

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

[ Join our Team ]

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,  9:00 am,
​12:15pm,  5:00 pm
Sat: 8:00 am, 9:00am    Sun: Closed 

Contact Us

request more info

Submit
  • 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