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workout of the day
[WOD]

thursday

10/21/2020

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Picture

Warm-up

​EMOM x 8 MINUTES
MIN 1 - :45 Wall Ball Front Squats*
MIN 2 - :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball
**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

Metcon

​EVERY 3:00 x 18 MINUTES...
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

(Score is Reps)

Finisher

​3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)
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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