Bring a Friend Week! Intro to CrossFit (why and how we do what we do)

Bring a Friend Week!  Intro to CrossFit (why and how we do what we do)


Bring a Friend Week!  Have friends register at the link below:

https://yeticavecrossfit.com/blog/91541/Sign-Up

 

Monday

Complete as many rounds as possible in 15 mins of:

Row, 100 m

Back Squat, 95/65 lbs

Push Press, 95/65 lbs

 

Partner version:

15min AMRAP:

Partner 1: Row for Cals

Partner 2: does:

10x Squat (95/65 members / air squats for guests)

15x Push Press (95/65 members / barbell for guests)

*rotate after P2 completes round

*score is rounds + Cals

 

Tuesday

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 225/155 lbs

Lateral Burpee Over Bar

AbMat Sit-up

 

Partner version:

For time, each person does:

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155 members) (75/55 guests)

Burpee over the bar

 

Partner 1: 10/10, switch, 9/9 switch, 8/8 switch...

Partner 2: Abmat Situp Max reps

 

Wednesday

5 rounds for time of:

10 Overhead Squats, 155/115 lbs

5 Split Jerks, 155/115 lbs

Assault Bike Calories (10/7)

 

Partner version:

5 rounds for time, each person:

10x OHS (155/115 members) (empty barbell guests)

5x Split Jerk (155/115 members) (empty barbell guests)

 

Partner 1: 10/5, switch

Partner 2: 10x assault bike cals, rest and switch

 

Thursday

Complete as many rounds as possible in 15 mins of: 

5 Snatches, 115/75 lbs

10 Push-ups

20 Jump Ropes

Partner version:

15min AMRAP:

5x Snatch (115/75 members) (empty barbell guests)

10x Pushup

P1: 5/10 then switch

P2: AMRAP jump rope

 

Friday

Every 1:30 for 15 mins, alternating between:

35 Medicine Ball Cleans, 20/14 lbs

20 Pull-ups


Partner version:

10 rounds, 1min work, 30 sec rest

AMRAP: Med Ball Clean and Clean

AMRAP: Pullup/Ring Row

Each station done 5 times, add AMRAPs together



 



Proudly Helping Fort Collins Get Fit And Have Fun

Request information

Request Information Now!