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workout of the day
[WOD]

friday

11/12/2020

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Picture

Warm-up

3 SETS
20 Single Unders 
10 Bootstrappers

Into…

3 SETS
20 Single Unders*
10 Empty Barbell Good Mornings**

*Can progress to Double Unders 
**After 1st round, progress to Single Leg Deadlifts (10 each leg)

Strength

​ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift*

*Testing week for start of strength cycle

(Score is Weight)

Metcon

​FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*

*Deadlifts increase weight every set...
30 @ (225/155)|(155/105)
20 @ (275/185)|(185/135)
10 @ (315/205)|(225/155)

(Score is Time)
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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