October 15, 2017 by thao



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It’s re-test day! Make sure you bring in your times from 4 weeks ago and give them to the coach of the class to write down with your new times.

NOTE: If you don’t give your class coach your before and after numbers you will not be in the running for the performance prize.

Warm Up:  5 Mins
2 Rounds
7 Thrusters unloaded bar
7 Hollow Body Swings
7 Push Ups
7 Cleans

Mobility & Set Up: 8 Mins
Shoulder and Chest

“Performance Re-Test”
Do the exact workout with modifications from 4 weeks ago
400 M Run
Fran 75/55
400 M Run
MB Elizabeth 20/14
400 M Run

Fran              MB Elizabeth
21-15-9          21-15-9
Thruster       Med Ball Cleans
Pull Ups        Dips

You need to write your times and all modifications down.

Elite Competition Class

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
55 Power Snatches (95/65)
55 Chest to Bar Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

4. Midline 15 min cap
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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