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workout of the day
[WOD]

friday

7/29/2021

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Picture

Warm-up

​AMRAP x 3:00
100m Run 
200/150m Row 
10 Alt. Lunges  

-Rest :30-

AMRAP x 3:00 
5 Single Ring Ring Rows 
5 Scap Push-Ups + 2-3 Push-Ups 
7 Air Squats 

Metcon

NCFIT BASELINE I.I.
​ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

REST 5 MINUTES THEN BEGIN:
NCFIT BASELINE I.II
AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
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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