August 7, 2017 by thao



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The Severson’s Have Been Reunited in Alaska!

Warm Up: 5 Min Limit
3 Rounds
5 Power Cleans (unloaded barbell)
5 Front Squats
5 Push Press

Mobility and Set Up: 10 Mins
Warm Up Front Sq Weight
Suggested – Roll Lats / Glutes, etc.
Neuro Mobility

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: 10.5 Mins
3 Rounds of: 2.5 Min AMRAP – Choose Heavy or Light
Heavy Option:
2 Thrusters (135/95)
5 Box Jumps (30/24)
4 Power Cleans (135/95)
*After 2.5 Mins rest for 90 Secs and begin next AMRAP at 4:00*

Lighter Option: Same AMRAP and Rest
5 Thruster (95/65)
7 Box Jumps (24/20)
5 Power Cleans (95/65)

Stretch: Til End of Class


Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 3 reps @ 70% +5 lbs

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:

Fibonacci Final
5-8-13 reps of:
Handstand push-ups
Deadlifts 325 lbs
Then, 53-lb. KB OH lunge 89 ft. to finish line

3-5-8 reps of:
Handstand push-ups
5-8-13 reps of:
Deadlifts 225
Then, 35-lb. KB OH lunge 89 ft. to finish line


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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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