FORT COLLINS CROSSFIT
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workout of the day
[WOD]

monday

9/4/2022

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Strength

Every 1:30 x 5 sets
1 Squat Snatch + 1 OHS (@ 75% of 1 RM)

3 x 3 
Snatch Balance (80% of 1 RM)

Metcon

 "Labor Day"

Freedom (RX'd)
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(11ft/10ft)
6 Alternating Dumbbell Squat Snatch (50/35)
2x25ft Shuttle Run

Independence
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(10ft/9ft)
6 Alternating Dumbbell Power Snatch (50/35)
2x25ft Shuttle Run

Liberty
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls Thrusters (light)
8 Alternating Dumbbell Power Snatch (light)
2x25ft Shuttle Run
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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 Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News