July 14, 2016 by thao



Warm Up:

Loading Week One
Back Squat 65% + 15 lbs of 1RM
4 x 8


Each team will have 1 rower. There will be a 20 min time cap.

The team will be required to accumulate 5000 meters on the rower.

One athlete will also be accumulating max effort burpees jumping onto a plate. Both feet including the heel of the foot must land on the plate each rep. Burpees can only be happening while another athlete on the team is hanging from a pull up bar.

5k time plus total burpees = score.

Elite Competition Class

1.  Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

2.  Strength
8 x 3 Back Squat

3.  EMOMx8:
Odd: 60 Double Unders
Even: 5 Strict L-Sit Pull ups


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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. 

      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]