Warm Up – 6 Mins 3 Rounds: 20 Jump Rope 10 Anchor Point T2B 10 Air Squats Core – 6 Mins 20/10 Rotating Tabata (4 Rounds Each movement) Straight Leg Sit-Ups Plank (rotating side to side) Bicycle Crunch Metcon – 12 Mins 12 Min AMRAP: 30 Jump Rope 15 Wall Balls 5 Toes to Bar

We’ve teamed up with Gary and Isagenix to promote lifestyle changes for new athletes beginning October 1st. This will be a combination of Isagenix and QuickFit for the month of October with before and after workouts to show how effective combining fitness and nutrtion can be! Feel free to attend the free informational meeting Saturday

Warm Up – 6 Mins 400m Run -Then- 2 Rounds: 15 Kip Swings 10 Step Ups (total) 5 Burpees Metcon – 22 Mins 20 Rounds for Time: 3 Pull Ups 2 Burpee Box Overs 1 HSPU

On September 15th we have approximately 40 athletes competing at Project Uplift at Whole Foods! Following the day of competition, join us in supporting the Fort Collins Benevolent Fund for the second annual Guns & Hoses Boxing match. This is a nonprofit event to support first responders in a similar way as our Barbells &

Warm Up – 6 Mins 2 Rounds of :30 sec each: Hollow Hold Easy Assault bike Samson stretch Banded Good Mornings Moderate Assault Bike Split Jumps Shoulder Development – 6 Mins 4x :30seconds each (with quality) Bent over DB Lateral Raise Banded Overhead Press Kettlebell Z Press Metcon – 15 Mins 4 x 3min AMRAP

Way to take on the challenge this weekend and destroy the Tough Mudder last weekend Hooligans! Warm Up: 6 Mins 400 M Run 20 Pendlay Rows 15 Bicep Curls 20 PVC Press Downs Strength: 18 Mins 5 x 10 Pull Ups on the 3:00 *Pick appropriate variation for sets of 10 Mobility during rest –