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workout of the day
[WOD]

wednesday

10/1/2019

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Picture
Don't Forget! JumpNRope Seminar Wed Oct 2nd 6pm!

Strength

​Back Squat
Take 12mins to build to a heavy double at the following tempo
32X1

:03 Down
:02 Pause
X Fast up
:01 Pause at the top

MetCon

3RFT:
40x Wall Balls
10x Strict Pull-Ups

Notes:
A solid chunk of Wall Ball volume today, aim for big sets. With the Open approaching it is a nice test to see where our capacity is on Wall Balls. Can anyone go unbroken? Stay strict with the pull-ups. Scale back the reps if needed. Perfromming eight very truly strict pull-ups each round will reap larger benefits in strength than doing Rx,  but kipping the last 3-4 reps of each round. ​

Post

3 Sets:
Weighted and Anchored Sit-Ups
x15
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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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  • 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