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workout of the day
[WOD]

tuesday

8/26/2019

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Picture

MetCon

​4RFT:
400m Team Run
50x American Swings (32/24)
200m Sled Drag (135/90)
1:00 Tuck Hold
-45min Time Cap

Notes:
Grunt work! Heavy KB swings, so be sure to practice and warm those up. Sled work is always about toughness, switch as needed, try to make it a consistent 200m drag at a constant pace (because it will probably hurt no matter what...)

Post

Straight-arm Lat Pulldown   3 x 12
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saturday

5/3/2019

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Picture

MetCon

​Teams of Two:
5RFT:
60x American KB Swings (24/16kg)
400m Partner Run
60x Push-Ups
400m Partner Run
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thursday

4/24/2019

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Picture

Gymnastics

​Strict Pull Up Progressions

BEG
Tempo Ring Rows 5x5@3033 (:03 on the way down, :03 on the way up, :03 pause at the top)
*Lower to an angle that you can finish all reps yet still be challenging

INT
Strict Pull Ups 5x5
*Rest as needed

ADV
Weighted Strict Pull Ups 5x5
*Choose a weight that you can finish all reps UB, not a 5RM

MetCon

2RFT:
800m Run
50x Double Unders
40x Russian KB Swings (32/24kg)

Post

Banded Pull Aparts x75
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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