May 15, 2017 by thao



Welcome our newest Intern Coach to the team! Congrats Danny on passing the CF-L1!

Warm Up:
2 Rounds
50 ft Broad Jumps
10 Wall Balls

4 Mins per Leg Rolling glutes/hips/quads

Strength: 10 min
3 Sets (no supersets)
8-12 Back Squat

Metcon: 15 min cap
40-30-20-10 For Time:
Wall Balls 20/14
Box Jump 24/20

Elite Competition Class

1. Gymnastics 20 min

Establish M.E Set of Strict Ring Muscle Ups (If Less than 4, use band for strict – goal is to build strength in this capacity so find the right band that makes 4-6 reps challenging. If more than 8 then add weight)

Establish M.E Set of TTB w/o dropping from bar

Followed by 2 Supersets – Fewest sets possible
70% of M.E Strict Ring Muscle Ups (kip at failure but it is acceptable to rest a bit)
60% of TTB
Rest 2-3 mins

2. Bench Press 12 Min6 Rep Max

3. Conditioning 30 Min Cap
50 Rounds for time:
1 Muscle Up
3 Hang Power Cleans (95/65)



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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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