June 20, 2017 by thao



Image may contain: text

Last year we took over this competition with 15 teams! This year should be the same, so get a partner and lets get you signed up. This would be a great competition for anyone looking to do their first competition or add onto the list of comps that you’ve done! Check it out! Teams of 2 people, two guys or two girls, $65/person right here in Fort Collins at Whole Foods!

Warm Up 8 mins
3 rounds
5 Inch warm
10 Squat Jumps
5 Hang Cleans w/unloaded bar

Strength: 20 Mins
3×8 Giant Set Climbing
Wall Hack Squats (close stance)
Romanian DL
Bulgarian Split Squat

Metcon: 15 mins
75 Hang Power Cleans 95/65
EMOM Perform 5 Ring Dips

Team Cool Down/Stretch:

Elite Comp Class:
1) Cleans 15 Mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

2) Front Squats 20 mins
8×4 Across

3) Conditioning
Complete 6 rounds:
1 Minute Assault or Row – Max Calories Every (athlete must assault bike twice)
1 Minute 15 Russian KB Swings 70/53
1 Minute Snatch Complex for load (Low Hang Below the Knee 3 Sec Pause + finish DL + Hang Squat Snatch)


    [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]