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workout of the day
[WOD]

wednesday

9/20/2022

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Strength

Every 1:15 x 10 
1 Squat Clean + Push Jerk (start at 65% and build no higher than 90%)

Metcon

"Rottweiler"

Freedom (RX'd)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) 

Independence

For Time:
50 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (14/10) 

Liberty
For Time:
30 Dumbbell Thrusters (light)
150ft Lunge Walk 
30 Dumbbell Thrusters (light)

Target time: 10-12 minutes
Time cap: 16 minutes
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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