June 13, 2017 by thao



Image may contain: 2 people

Happy 18th Birthday to this beautiful young lady Miss Mariah Knapp. We hope its the best one yet! Lots of Love from your Uncle Kody and Kyle


Warm Up 10 mins
100 Double Unders for time
3 rounds
5 Inch warm
10 Squat Jumps
10 PVC Pass-throughs

Mobility: 12 mins
Barbell Crush Quads and ham
60-90 sec per position

Strength: 15 Mins
3×8 Super Set Climbing
Romanian DL
Bulgarian Split Squat

12 Min Versus
50 Double Unders while partner performs AMRAP of Hang Snatch 75/45

Elite Comp Class:

1) Cleans
15 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

2) Front Squats
20 mins
6×6 Across

3) Conditioning
Min 1: 18 Cal Row
Min 2: 18 Russian KBS (70/53)
Min 3: 9 Plyo Push ups on 45# plates (1 Push up between plates, 1 Push up on plates = 1 Rep)


    [honeypot level]


    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]