September 21, 2017 by thao



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Tomorrow Saturday the 23rd, our Knappsdottir team will be competing at CrossFit Eminence in Thornton. We will post heat times on Facebook. Good luck ladies!

Warm Up:  5 Mins
Medball Hot Potato

Mobility: 6 Mins
Roll Triceps 90 sec/side
Roll Lat 90 sec/side

Barbell Technique & Complex Review:
1 Full Set (3 Reps) of the barbell complex

Metcon: 20 Min Cap
20 Mins to complete 4 Sets
3 Reps of the following complex w/o dropping the bar
Hang Power Clean+Squat Clean+Thruster+S2OH
Increase weight each round

Elite Competition Class

1) Back Squat 15 Mins
4×5 weight increases each set

2) Strict Press 15 mins
4×5 weight increases each set

3) Conditioning

4 Rounds on the 3 Mins:
15 Wall Balls (20/14) 10′ target everyone
10 Thrusters (135/95)
12 TTB
Rest until the next 3 mins begins


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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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