July 31, 2017 by thao



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Have you noticed all of the familiar faces coming back in? Welcome back! Please remember to register for classes

Warm Up:
5 Min Limit
400 M Run
10 Wallballs
10 Hollow Kips Swings

Mobility and Set Up: 10 Mins
Warm Up Front Sq Weight
Goblet or banded squat stretch
Roll Glutes

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 18 Min Cap
Partner Workout: Alternate and Split Reps as needed
For Time: 40-30-20
Deadlifts (225/155)


1 Min M.E Hollow Hold
2 Min M.E V-Ups
3 Min M.E Sit-Ups

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 1 reps @ 90%

2) Gymnastics 10 mins
8 Min EMOM
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:
4 Sets
Largest Unbroken Set of HSPU (If less than 15 then complete 15 in as few sets possible)
Then Immediately:
Rd 1&3 1 Min M.E Sled Push
Rd 2&4 1 Min M.E Assault Bike
Rest ~ 2 Min


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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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