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  • CrossFit in Fort Collins - Yeti Cave CrossFit - Boot Camp Workouts for the Week!

    Boot Camp Workouts for the Week!

    Monday
    A. BACK SQUATS 4 X 10 REST 90 SECONDS + 12 MINUTE AMRAP: 5 WALLBALLS 20/14# 10’ 10 PUSH UPS 15 AIR SQUATS Tuesday
    DOUBLE KB DEADLIFT 8 X 8 + 3 ROUNDS FOR TIME: 20 SHUTTLE RUNS (10M) 20 PUSH PRESS @ 65/45# 20 SIT UPS Wednesday
    A. EVERY 90 SECONDS X 7 ROUNDS 15/10 CAL ROW + 5 ROUNDS FOR TIME: 10 RING ROWS 10 BOX JUMPS 24/20” 10 PLATE GROUND TO OVER HEAD 25/15# Thursday

    10 PULLUPS + 10 KNEE RAISES X 6 ROUNDS + 21-15-9 DEADLIFT @ 95/65# BURPEES OVER THE BAR Friday
    A. BENCH PRESS TO 1RM + 2 ROUNDS FOR TIME: 15 DB THRUSTERS @ TOUGH WEIGHT 30/20 CAL BIKE 15 DB THRUSTERS @ TOUGH WEIGHT ....

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  • CrossFit in Fort Collins - Yeti Cave CrossFit - Weekly CrossFit Workouts Dec 10-14th

    Weekly CrossFit Workouts Dec 10-14th

    Monday
    “Chelsea”
    Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats Tuesday
    Hang Power Clean 5-5-5-5-5 -then- 5 rounds, 2 mins each of: 10 Burpees Sprint, 200 m Max reps in time remaining, Burpees Rest 3 mins between rounds. Wednesday
    “Jbo”
    Complete as many rounds as possible in 28 mins of: 9 Overhead Squats, 115/75 lbs 1 Legless Rope Climb, 15 ft 12 Bench Press, 115/75 lbs U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group ....

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  • CrossFit in Fort Collins - Yeti Cave CrossFit - "Fink" - December's Member of the Month

    "Fink" - December's Member of the Month

    Congrats to David Finkelstein for being December’s Member of the month! Some people always make you smile and laugh a little more just by walking in the room.“Fink,” as many call him, is one of those people. Always smiling, always joking around, always encouraging those in class with him, Fink is one of the most positive and upbeat people I’ve ever meet, and we are so lucky to have him at the gym! Fink has logged 130 workout sessions in Beyond the Whiteboard, and puts in hard work day in and day out.He made a 20lb personal record on his overhead squat at the end of the overhead squat cycle, battling to improve mobility and form as we all do.In the last 6 ....

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  • CrossFit in Fort Collins - Yeti Cave CrossFit - Weekly CrossFit  Workouts December 3-7th

    Weekly CrossFit Workouts December 3-7th

    Monday
    For time: “Complex Fran” 7 Bar Muscle-ups 7 Chest-to-bar Pull-ups 7 Pull-ups 21 Thrusters, 95/65 lbs 5 Bar Muscle-ups 5 Chest-to-bar Pull-ups 5 Pull-ups 15 Thrusters, 95/65 lbs 3 Bar Muscle-ups 3 Chest-to-bar Pull-ups 3 Pull-ups 9 Thrusters, 95/65 lbs 2018 CrossFit Games 16-17 / 35-49 Division Tuesday
    Complete as many rounds as possible in 15 mins of: 21 GHD Sit-ups 14 One-arm Dumbbell Push Jerks, pick load -then- For time: Run 1mile Wednesday
    Overhead Squat 3-3-3-3-3 -then- Complete as many rounds as possible in 10 ....

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  • CrossFit in Fort Collins - Yeti Cave CrossFit - Boot Camp Workouts for December 3rd - 7th

    Boot Camp Workouts for December 3rd - 7th

    Monday

    A. BACK SQUATS 4 X 15 REST 90 SECONDS + 7 ROUNDS FOR TIME: 7 DB THRUSTERS @ 55/35# 7 KNEE RAISES 7 BURPEES Tuesday

    10 ROUNDS FOR TIME: 20 JUMP ROPES 10 OH WEIGHTED BOX STEP UPS @ 25/15# 20” ALL 10 WALLBALLS 20/14# 10’ Wednesday

    A. WITH A 10 MINUTE CLOCK BIKE 30 SECONDS HARD 90 SECONDS EASY + FOR TIME: 50-40-30-20-10 DB PUSH PRESS 45/25# SIT UPS 25-20-15-10-5 PULLUPS FLUTTER KICKS (R+L=1) Thursday


    2 ROUNDS FOR TIME: 40 KBS @ 55/35# 20 GOBLET LUNGES 10 CAL ROW Friday

    A. DEADLIFT WORK TO HEAVY SINGLE FOR THE DAY + KILLER 10’S + BENCH PRESS SURPRISE ....

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  • Boot Camp Workouts Nov. 26-30th

    Monday


    A. BACK SQUATS 4 X 20 REST 90 SECONDS + 3 ROUNDS FOR TIME: 75 JUMP ROPES 50 SIT UPS 25 PUSH PRESS @ 75/55# Tuesday


    7 ROUNDS FOR TIME: 5 KNEE RAISES 10 HR PUSH UPS 15 WALLBALLS 20/14# 10’
    Wednesday


    A. ROW 5 X 300/200M AHAP REST 1 MINUTE + 5 ROUNDS FOR TIME: 10- 10M SHUTTLE RUNS 20 KBS @ 55/35# 10 LUNGES 30 SECOND WALL-SIT Thursday


    FOR TIME: 100 PLATE GROUND TO OVERHEAD 35/25# 100 AIR SQUATS 50 BOX JUMPS 24/20” Friday


    A. BANDED DEADLIFTS 5 X 15 FROM KNEE TO LOCK OUT + 3 ROUNDS FOR TIME: 500/350M ROW 50 FLUTTER KICKS (R+L=2) 20/15 CAL BIKE 50 HELLO DOLLIES ....

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  • CrossFit in Fort Collins - Yeti Cave CrossFit - Weekly CrossFit Workouts Nov 26-30th

    Weekly CrossFit Workouts Nov 26-30th

    Monday
    Split Jerk 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. - then - 15-12-9 reps, for time of: Sumo Deadlift High-pull, 135/95 lbs Chest-to-bar Pull-up Tuesday
    5 rounds for time of: 5 L Arm Dumbbell Hang Squat Snatches, 70/45 lbs 5 R Arm Dumbbell Hang Squat Snatches, 70/45 lbs 5 Dumbbell Thrusters, 70/45 lbs Run, 200 m Wednesday
    Fight Gone Bad: 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1 min ....

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  • Weekly Boot Camp Workouts Nov. 19-23rd

    Monday


    A. FRONT RACK WALKING LUNGES 4 X 25 REST AS NEEDED + 10 ROUNDS FOR TIME: 5 BOX JUMPS 24/20” 10 HANGING KNEE RAISES TO WAIST HEIGHT 20 FLUTTER KICKS (L+R=1) Tuesday

    100 KBS FOR TIME: *EACH BREAK 5 BURPEES Wednesday


    A. DUAL FRONT RACK KB BOX STEP UPS 4 X 20 @ 20” REST AS NEEDED + 30-20-10 ROW FOR CAL WALLBALLS 20/14# 10’ SIT UPS WITH WALLBALL Thursday


    EVERY 3 MINUTES FOR 7 SETS 0-30 SEC. ALL OUT SPRINT ON BIKE 30-60 SEC. MAX BURPEES 60-90 SEC. MAX DB PUSH PRESS 90-120 SEC. DB FRONT SQUATS 120-180 SEC. REST Friday


    A. DB DEADLIFTS 4 X 15 AHAP REST AS NEEDED + 12 MINUTE AMRAP: 5 ....

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  • CrossFit in Fort Collins - Yeti Cave CrossFit - Weekly CrossFit Workouts Nov 19-23rd

    Weekly CrossFit Workouts Nov 19-23rd

    Monday
    Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. - then - 7 rounds for time of: 15 Hip & Back Extensions 3 Strict Muscle-ups Tuesday
    Erin 5 rounds for time of: 15 Dumbbell Split Cleans, 40/25 lbs 21 Pull-ups Canadian Army Master Cpl. Erin Doyle, 32, was killed in a firefight on Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife, Nicole; and his daughter, Zarine. - then - L Sit Hold 4x Max Hold Rest as needed between efforts. Wednesday
    Thruster 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between ....

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  • Boot Camp Workouts Nov. 12-16th

    Monday


    A. BANDED GOBLET SQUATS 5 X 15 LIGHT BAND + 3 ROUNDS FOR TIME: 1000M ROW 100 JUMP ROPE Tuesday
    25-20-15-10-5 BOX STEP UPS 24/20” 1 ARM DB CLEAN AND PRESS ALT ARMS AS NEEDED DB FRONT RACK LUNGE ALT ARMS AS NEEDED Wednesday
    A. BANDED GOOD MORNINGS 5 X 25 + 8 MINUTE AMRAP: 2 STRICT PRESS 3 PUSH PRESS 5 SPLIT JERKS 15 AB MAT SIT UPS Thursday


    5 ROUNDS FOR TIME: 10 CAL BIK 15 PULLUPS 20 WALLBALLS 20/14# 10’ Friday


    A. BENT OVER ROW 6 X 20 @ TOUGH WEIGHT (3 SETS PER ARM) + EVERY 2 MINUTES FOR 8 SETS 15/10 CAL ROW BENCH PRESS MAX REPS 95/65#
    ....

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