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workout of the day
[WOD]

saturday

10/8/2021

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8 am CrossFit

AMRAP 20:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)
​- With a partner. Partners alternate work and rest, except when the movement is synchronized.

Optional Finisher

​FOR QUALITY
250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 -- "Chad" Extra Credit #2

*Weight Vest Optional

9 am CrossFit Basics

Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35/25#)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats
​- Use two DBs
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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