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]

friday

1/14/2021

0 Comments

 
Picture

Warm-up

​2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners

Into… 

AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

Strength

​EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up Practice
MIN 2 - 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

Metcon

​AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups
0 Comments



Leave a Reply.

    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,  9:15 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