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workout of the day
[WOD]

thursday

9/2/2020

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Picture

Warm-up

2 ROUNDS
10 Alt. Groiners
10 Alt. Samson Lunges
5 Push-Up to Pike

Into … 

3 ROUNDS
8 burpees
1:00 Row/Bike** 


**Increase pace on bike/rower every set: 50%, 60%, 70%

Strength

​DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Metcon

​4 SETS*
35/25 Cal Bike
12 Burpees

-Rest 3:00 b/t Sets-

*Suggested 3:00 Cap Each Set

(Score is Slowest 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