Best Of NoCo Voting Is Live!
We will soon have QR Codes throughout the gym to make it easy for you to cast your vote. We will also be including QR Codes for all of our CFDNR athletes that have businesses on the ballot! Please take the extra few mins to give a vote for all of them. And remember you can vote as many times as you have emails!

Warm Up: 10 Mins
Partner warmup 2 rounds
Partner 1:
Bike 10/8 cal

Partner 2:
10 box step ups
10 bent over KB rows

Strength: 
Week “C”
No Strength this week

Metcon: 20 Mins
 “Snake Eyes”
20 AMRAP
Teams of 2 – I go you go
9/6 Cal bike
6 Dual KB step ups 53/35 sc 35/25 teen 25/15
50M Farmer Carry

Functional Bodybuilding Class

WEEK B Volume week

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises