July 18, 2017 by thao



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Warm Up: 10 Min
20 Double Unders or Double Under attempt (no singles)
10 Single Leg Broad Jump Squat
8 Inch warms
10 Straight Leg DL w/unloaded barbell

Strength: 15 Min

15 Min to establish a 1RM

Note: Your back must be flat for the lift to count

Metcon: 20 Min
10 Rounds
2 Deadlift 70% of new 1RM
20 Double Unders 2:1 singles
Max Effort Sit Ups

Rest 1  minutes between rounds.

Score is total number of sit ups

Elite Competition Class

1) Clean and Jerks 15 Mins
10 min EMOM x 3 reps + 1 Jerk @ 70%
Hang Sq Clean

2) Front Squats 20 mins
10×3 Across

3) Conditioning
Muscle Up Biathlon
18 Min Cap
400 M Run
18 MU
400 M Run
15 MU
400 M Run
12 MU
400 M Run

Each time the athlete breaks a set of MU they must run a 200 meter lap
for athletes that have 5 or more unbroken MU.


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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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