September 5, 2017 by thao



Image may contain: one or more people and outdoor

Took this picture in Austin with “Happy Birthday” for Maggie’s 17th Birthday Workout!

Reminder that we have roughly 20 teams competing this Saturday at Project Uplift. Because of this, we will be shutting down our Saturday classes. Heats will be posted on Facebook soon

Warm Up: 5 Mins
Partner Medball Warm-Up

5 Mins
2 x 10 Banded Reverse Flies.
LAX Ball Roll Posterior Shoulder

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
8 Mins to complete
3 x 5 Split Jerks @ 60-70% w/ 2 sec pause in Split. Increase load each set if possible

Metcon: 20 Min Cap
Maggie’s 17th (late) Birthday Workout! August 30th
4 Rounds For Time:
17 Wallballs (20/14)
8 Cleans (135/95)
30 Air Squats

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 2 Rep @ 80% +10 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 2 reps + 1 Jerk @ 80% +10 lbs
Hang Squat Clean and Jerk

3) Conditioning
20 M DB/KB Front Rack Walking Lunges 53/35
20 GHD Sit Ups
20 M DB/KB Front Rack Walking Lunges 53/35
20 Toes to Bar
20 M DB/KB Front Rack Walking Lunges 53/35
20 Burpees
20 M DB/KB Front Rack Walking Lunges 53/35
20 V-Ups


    [honeypot level]


    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]