181212 - Quote of the Week


Newton’s first law…an object at rest will stay at rest. If you do not change anything, your situation will stay exactly the same. If you’re not happy with your situation, then you need to take action to move forward!


QOTD - Favorite dinner spot in FoCo

20 Cal Row/Ski/Bike
Plate GTO
Single Arm Plate OH Shrug
Plate Outstretched Front Squat

Sumo Squat Stretch
Prayer Stretch

Wall balls

WOD - “Karen”
150 Wallballs

Back Extension
Log Roll
Hollow Banded Pulldown
3 mins TTB practice

181211 - Tips Tuesday


Hip flexors are one of the main muscles we use to pick up our leg when we walk, when we step up, and when we do Toes to Bar! For most people, their hip flexor is toooooo tight and when a muscle is too tight, it loses much of it’s full capabilities. This is caused by lots of sitting which can shorten the groupings of muscles that we refer to as the “hip flexors” and those are the psoas and the iliacus muscles! Below is a website with four different release mobilization techniques that could help you if your’s are feeling strained!

Check it out!


WARM UP - 1 Minute Cardio
with a partner (try to be with someone that has your same ability in climbing)
Rope Jumps
10 Box Step Ups
10 Bent Over Row - Right
10 Bent Over Row - Left

COACH PREP - Rope Climbs and Foot Locks
Hip Pop to Rope

WOD - w/ a partner
8 DB Hang Cleans (50/35)
8 Box Jumps (20” for everyone)
8 DB Box Step Ups (Use the Same weights)
2 Rope Climbs

1 Minute Dead Hang
10 Med Ball Squeeze Glute Bridges
10 Med Ball Pikes/Knee Tucks

181210 - Motivation Monday


Get ready for another great week everyone! The focus skill is Toes to Bar! This movement has appeared each year in the CrossFit Open BUT also, it appears frequently in our workouts! Toes to Bar (T2B) helps develop grip strength, hip/shoulder stability, core activation, and body awareness! While you may not conquer T2B this week, you will be left with lots of tools/drills/progressions to help you keep working on it before and after classes to get there!
ALSO….here’s a couple of TO-DO’s for ya:

  • Check out the WOD WEEK collage below and take your guesses! ;)

  • Get those 50 burpees in (another mini-challenge coming on Wednesday!)

  • RSVP to the 10 Year Anniversary Holiday Party!

  • Invite your friends to our “12 Days of Fitmas” workout on December 22nd!
    (And sign up for a type of pie to bring on the board at the gym!)


WARM UP .- Cadio Device Tabata
Group Down and Back Sprinters Warm Up
(see video posted below)
A March
B Walk
C Walk
D Walk
Punters Kick
Pivot Turns

MOBILIZE - Ankle Rolls

Death by Row for Cal
Death by 10 meters

GOALS for the WOD -
1) Push your cardio limits! The only way to get better at cardio, is to do cardio! Go until you feel like you can’t do one more and THEN do two more!


:30 on/:30 off Seconds of Dead Hang x3
20 Hip Raised Scissor Kicks
10 Sitting Toes to Bar
10 Hanging Knee Raises or Knees to Elbows

181207 - FYF


QOTD: Weekend plans?

Row/bike/ski 20 Cals
8 tricep (close hand) push-ups
8 goblet squats
4 pull-ups or bar rows
Row/bike/ski 10 Cals
8 tricep push-ups
8 goblet squats
4 kipping pull-ups or bar rows
Practice double unders

PVC Pass through
Around the Worlds
Chest Stretch

Wall balls -test heavy WB
C2B - Elbow pull back drill
Push-up - Straight body
Doubles - 10 attempts and tuck jump

WOD - “Pearl Harbor”
For Time
3 Rounds
12 Heavy Wall balls 30/20
7 Chest to Bar Pull Ups
19 Push Ups
41 Double Unders
Rest 5:
3 Rounds for time
12 Heavy Wall balls 30/20
7 Chest to Bar Pull Ups
19 Push Ups
41 Double Unders

181206 - Soapbox Thursday - Bad Cop


Hey y’all, Michael here.

Last Thursday, Coach Lauren put out a super nice and helpful Gym Etiquette post.
The areas she covered are very important and if you haven’t checked them out, you can click here

This is going to be a similar but different kind of list. Because I’m comfortable with being the bad cop, here are a few more crucial things that just have to be said.

1. Wash yourself and your clothing frequently. You absolutely cannot, unless it’s an emergency, rewear workout gear that you’ve sweat in. You may not smell yourself, but believe me, we can. That goes for your body as well. You may not sweat like Dana or Stephen, but you’re still feeding those little microbes and they’re putting off a pretty pungent odor. Deodorant is not the same as Anti-perspirant. If you have an aversion to the chemicals in Anti-perspirant, no worries, but please do us all a favor and hit your pits with something. Dousing yourself in Axe Body Spray or perfume or cologne isn’t the answer either. We want to be able to breathe as freely as possible for those burpees.

2. Clean up after yourself. Whether it be pools of sweat, chalky handprints, chalky bars or doo doo, clean up after yourself. We don’t charge enough to have a professional cleaning crew come in after every day and clean the nasties. Lauren and I do a big chunk throughout the week and Natalie does a thorough cleaning once a week. Chalky handprints are super hard to scrub out once they’ve set in.
If you blow up the toilet in the bathroom, do us a small courtesy and use the toilet brush adjacent to the bowl. Do a courtesy wipe and flush. I don’t know how many times I’ve gone in there and gagged at the sight of carnage under, around and sometimes on the rim. Again, we aren’t paying some poor soul to clean that literal shit up. I’m doing it and it’s the worst.

the worst.gif

3. Come on time and be ready at the top of the hour. We want this place to be a safe spot for you to spend an hour or more each day taking care of yourself and not having to worry about deadlines, crying babies, etc. When you saunter in right at the top of the hour, then take your time putting on your shoes and chatting up the last class, then you’re taking valuable time away from your community. We totally understand getting out of work late and traffic and all sorts of things, and we’re super accommodating about those. Our time is valuable and we try to fit as much community-building, instruction and workout into an hour as possible. So get in, get ready and get your hard-earned money’s worth.

4. Don’t ask Lauren stuff about the workout or how to do something when she’s got her athlete hat on. She pays for her membership through hard work at the gym and when people interrupt that, you’re messing with her investment. She’s always happy to help when she’s got her coaching hat or admin hat on. When she’s obviously working out (or waiting for her EMOM to tick off) please find the coach on duty (calling them the COD would be hilarious) and ask your questions or for help from them. You can tell when she’s working out because she doesn’t coach in just her sports bra while profusely sweating and in the middle of burpees. Same on the rarest of rare occasions that you see me working out. We’re there to better ourselves to provide the best coaching for you possible.

5. Be cool with the equipment. I cannot emphasize this enough. If you’ve ever priced out a barbell, some weights and maybe a rower, you know this stuff is pretty expensive. We have bumper plates for safety reasons, so that you can bail on a lift if necessary without injuring yourself or others. Instead of thinking in this way, folks treat them like they’re meant to be dropped from overhead, thrown on the ground, bounced sideways across the room and otherwise abused because “hey, it’s not my stuff.” I see folks drop or throw their last reps to the floor like the bar somehow weighs a million times more than it did the rep prior. People drop dumbbells after the round like they cheated on them. A bunch of our dumbbells are loose and sketchy because of these drops. We have a number of cracked bumper plates. We’re replacing a rower computer because it’s been flipped up aggressively too many times. How many times have you heard the rower handles smack against the stops? You collapse your bar and your bodyweight into the rack after a set of front squats or presses like you finished climbing Everest and it’s the last thing you’ll ever do before you die. Stop being dramatic, put the things down in a reasonable manner and treat everything like it is your stuff.

We want you to get the most out of your time here. It takes a lot of energy, motivation, hours and dedication to bring a superior product to you each and every day. Our community is hands down the most accepting, supportive and friendly around. If you take all of the etiquette requests from last week and this week to heart, everyone will have the best training and community experience possible and we’ll be able to continue to provide a safe space and the top-notch programming and instruction you’ve come to expect.


? of the Day - Favorite Baked Good?

WARM UP - Ski Erg / Step Up Relay
10 DB Glute Bridges
10 Single Leg DB Glute Bridges
10 DB Pullovers

MOBILIZE - Banded Ankle Traction Calf Foam Rolling

COACH PREP - Box Heel Taps
Single Leg Stand Ups
Plate or Parallette Pistols

2 Pistols
2 KB Swings
2 Sit Ups
(Add 2 to each movement after each round)

1) KB Swings and Sit Ups are simple and “easy” so make those pistols really challenging!

15 Power Hops (Keep legs bent but just as high as possible)
:30 on and :30 off DU Practice

181205 - Quote of the Week


QOTD: What can you do today that you couldn’t do a year ago?

3 rounds
:45 cardio (try to use at least 2 different pieces of equipment)
15 PVC pass-thrus
10 squat thrusts
5 push-ups

Wide grip keg drill

Burgener Warm-up
3-5 PVC
1-2 EB

EMOM 12:
6 Lateral Burpees
Max Power Snatch with remaining time
1 minute ON and 1 minute OFF
This means you will have 6 rounds of work!

20 Penguins (Benedict Cumberbatch can’t say the word)
10 Count Aloud reps
4 minutes DU work

181204 - Tips Tuesday - Double Unders


WARM UP - Down and Back
Monster Walk
Lateral Shuffle
Zombie Walk
6 Slow Squats
(All with a band around your ankles)

STRENGTH - Pause Front Squats
Start with 10 EB Front Squats at .a regular pace then 3 more with the pause rhythm
3, 3, 3
Hold at the bottom of each squat for 6 seconds
(1 Mississippi, 2 Mississippi, 3 Mississippi…..)

40 Calories Bike Buy-In
Then…with remaining time
8 Front Rack Lunges 115/85
8 Back Squats

GOALS for the WOD -
1) Unbroken between each round! If you break between the front rack and back rack, you must add more movements to get it up and down! This also means that cleaning the bar can’t be the focus, it needs to be something you confidently clean each time!
2) Go ham on that bike! Get that cardio and earn your weightlifting time!

30 Single Under Jumping Jacks
5 minutes of practice

181203 - Motivation Monday


For the months of December and January we are going to have a skill focus each week! There will be anywhere between 10 - 15 minutes post workout to do drills that will either help develop or improve on that week’s skill! On Fridays, we will incorporate the skill into the FYF WOD to see how far the drills gotcha! We are doing this for a couple of reasons:

1) These skills/movements are common place in workouts! It’s nice to see a skill on the board and have no concerns about your ability to do it!
2) They will appear in “The CrossFit Open” 5-week worldwide competition coming up in February!
3) It’s hard to find extra time outside of class to practice so we will make the time for you and even tell you what to do in that time!
4) Sometimes if a coach isn’t around to help (i.e. you’re working on skills outside of the gym), little mistakes or faults get missed that could be crucial to your progress!
5) Everyone always has room for improvement no matter how good at the skills you are!

THIS WEEK’S SKILL IS…..drumroll please…..DOUBLE UNDERS! Yay! If you get done with the designed drill work and have extra time, you can either do your 50 Burpees or other skill progressions!


? of the day - Who has been your favorite teacher in your life?

:30 easy/:30 hard Cardio (x2)
Reaching Side Plank
Strict DB Press
DB Floor Press Bus Drivers
DB Internal External Rotators

MOBILIZE - Straight Up Overhead Band

COACH PREP - Review Movements
& find appropriate pull-up scaling options!

WOD - For Reps
2 Min. Right Kneeling Single Arm DB Strict Press 35/25
3 Min. Strict Pull-Ups
2 Min. Left Kneeling Single Arm DB Strict Press 35/25
3 Min. Strict Pull-Ups

GOAL of the WOD -
1) Go slow and build strength! The score is reps but the goal should be to do HARD work!
2) If you need to rest more than :20, go to a lighter weight or scale to self assisted pull ups!

40 Penguin Hops
20 Tuck Jumps
5 Sets of Max Attempts at DU
or 5 minutes of practice

181129 - Soapbox Thursday - Gym Etiquette


Rule 1: Put. Your. Stuff. Away. BUT NOT until everyone is done with the WOD!
This is a rule Coach Michael established to encourage everyone to keep cheering for every last person and make sure that no matter when someone finished, they didn’t feel like the last one. If everyone put their equipment away and you still have 3 rounds left, imagine how that would make you feel!? If you need to leave for some reason before everyone is done, just ask a coach and they will take care of your stuff for you!

Rule 2: Don’t drop the barbell!
Barbells can cost up to $400 and while they are quite hardy, the beautiful little ball bearings on the ends can get damaged when dropped. Just be careful and be conscious of the bar while unloading or lifting with the empty bar.

Rule 3: Wipe down anything you touched!
It’s flu season people! Let’s make sure that everything get disinfected after we are done using it! All of our immune systems will thank you!

Rule 4: Sign-up and Check-in for class on Zen Planner and don’t be late!
We totally understand when you forget every once in a while or you had to switch your schedule around and while it is not required, it is a super kind gesture for your coaches and fellow athletes to sign up for classes in advance (don’t forget, we have a 12 person limit)! It also makes sense when things go wrong and you’re running a couple minutes behind randomly BUT it’s super respectful and highly appreciated when you come just a bit early so you know you’re ready to go at the top of the hour when we start!

Rule 5: Put your personal stuff on a shelf, locker, or under a bench!
We’ve gotten into a bad habit of dropping our bags in the middle of the floor, make sure you push your stuff to the side or place it in/on one of our many athletes areas so we have more space to do our awesome workouts and not trip on shiz!

Rule 6: Don’t be a chalk hound!
It’s a “less is more” kind of situation. If you put on too much it can actually make the problem worse. Your sweat can turn that chalk into mud and that’s not only tough to clean up but can be the main culprit in hand tears! Just a little dab dab will do!

Rule 7: Be friendly and say hello to the newbies!
We all remember what it was like to come to the warehouse district and see people throwing heavy things around with loud music blaring….it’s intimidating! You don’t have to be a bubbly-outgoing-greeter-at-the-door but if you could just introduce yourself to those you haven’t seen before, it would ease them into the experience and let them know that they are welcome here! :)

Rule 8: Keep your own bubble…but not too big of a bubble!
This facility is pretty awesome and that is due in part to it’s size. People have plenty of room to spread out a bit and drop barbells (with bumper plate on them) without worrying for others’ safety! BUT sometimes we get too comfortable with how much room we take up! If there’s a large class, you might have to contain yourself! Be conscious of keeping yourself in line with the rest of the group but don’t impeded on anyone else’s personal space in the process! Fine line!

Rule 9: Have fun!
No negative Nancys up in this joint! We don’t expect over the top laughter and big smiles but by golly, we don’t need Debby Downers! Enjoy the hour to yourself, while working on yourself! We are surrounded by some of the most interesting and engaging people, so engage and have fun with your fit fam!

WARM UP - Run the perimeter x 8
With a Partner
Plank High Fives
Ball Transfer Overhead
Ball Transfer Side to Side
Around the World Leg Lifts

Back Extensions
Hip and Back Extensions

WOD - 2 Rounds
:30 on and :30 off
Scissor Kicks
Russian Twists
Dead Bugs
Plank Jacks
Dragon Flys
(Score is total number of reps you get!)

COOL DOWN - Cobra and Child’s Pose

181128 - Quote of the Week Wednesday


This is a little hypocritical considering that I’m currently on the internet typing on this blog and found the image below, on the internet…but nonetheless, the fact of the matter is, that the internet is probably keeping you from leading a more productive and goal crushing life. The second you start sending emails, writing that resume, or log your food on my fitness pal….the sneaky internet creeps in and lures you down the path of NO productivity! Lately, I’ve had to literally shut my phone off and keep the goal of only one tab being open at a time on my laptop. This has made it easier but yo…. it’s tough not to just sit there and become a technology vegetable for an embarrassing amount of time!
Maybe make it goal today to only check social media or browse website less today! I bet you’ll find yourself more likely to creep closer to your goals! :)


WARM UP - Echo Bike Foam Roll Races
2 Rounds
8 EB Glute Bridges
8 EB Floor Press
8 EB Behind the Neck Good Morning

MOBILITY - External Rotation Side Hip
Split Stretch Adductor Mobilization (See Video below)
4 Stretch

STRENGTH - Sumo Deadlift
2, 2, 2, 2, 2
(Go for a heavy 2! Rest 2 minutes between each set, this should take 12 minutes or more!)

WOD - For Time
30 - 20 - 10
Sumo Deadlift High Pull
Hand Release Push Ups

1.) - Perfect Push ups! Try not to default to worming! Try breaking them up into smaller sets to make this possible!

181127 - Tips Tuesday - T2B Drills


Yesterday we worked on 4 different Toe to Bar drills! Here’s your reminder so you can continue to develop your toes to bar before or after classes!

1) Rower Straight Arm Pull Downs
Ask a coach to help you deconstruct a rower. You will lay on your back and with straight arms, reach overhead for the handles and pull them down to your waist with straight arms and repeat!

2) Leg Lifts
Sit up as tall as possible in an L-Sit with your hands planted on the ground on either side of your legs. Use your hip flexors to lift your legs up while they are pointed and tight! If you want something more challenging, you can use the parallettes to make it more difficult.

3) Evil Wheels
Set up a barbell with heavy bumper plates. Kneel in front of the bar. With a tight grip, begin opening your hips while the bar is still under your shoulders, then once they are completely straight, you can start to send the bar outward until you feel uncomfortable and bring it back up.

4) Banded Hip Flexor Pulls
Attach a blue band (small) to the bottom of the pole. Hook your foot in through the top then twist it around your toe. Lay on your back while the band is under max tension, pull your knee up to your chest and repeat.

Here’s even more progressions and toes to bar tips for you too:

WARM UP - 2 minutes of cardio
Down dog to cobra
Squat Thrusts
Box Step Touches

MOBILIZE - Frog Stretch and prayer stretch against the Wall

STRENGTH - (4 Strict Press + 2 Push Press) x 4
Work up in weight just a little at a time, this isn’t meant to make you tired but more to warm up those shoulders for the workout and develop some strict strength. Rest 2 minutes between each lift complex.

WOD PREP - Rehearsal
6 Box Jumps
3 Thrusters
3 Bar Facing Burpees
(Go through the motions and practice transitions)

WOD - Hero “Rahoi”
12 Box Jump 24/20
6 Thrusters 95/65
6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

1.) - 6 Rounds! Yesterday we did 8 toes to bar and 12 wallballs in 2 minutes and most of you got 80 seconds of rest each time. Today, it’s going to be tough to get 12 Box jumps, 6 thrusters, and 6 burpees in that same time but you can totally make it!
2.) - Remember the 9 unbroken thrusters we did last Monday? You know you can do 6 six times in this workout, it will just require some push!

COOL DOWN - 500m Row

181126 - Motivation Monday - Events this Weekend! :)


See the picture below for a little teaser of your week...😏
AND this weekend, we’ve got two big events!!!

SATURDAY - “Jingle All the Weights” Comp 🎄🏋🏼‍♀️
Come cheer on our two teams at Fort Collins CrossFit starting @ 9am! (No CrossFit kids this week btw!)

SUNDAY - Deep Cleaning Day! 🍩🥂
Starting after Barbell Club @ 10am! We’ll be providing donuts and mimosas for all of our generous helpers! 
IF you got some extra time after, I’m calling a “Party Planning Committee” Meeting to help me with the 10 Year Anniversary Holiday Gala and I’d LOVE to have lots of you involved!


Run in Place
High Knees
Butt Kicker
Arm Circles
Wrist Circles
Hip Circles
Knee Circles

10 Single Arm Russian KB Swings (each side)
10 KB Cossack Squats
10 American KB Swings

SKILL - Toe to Bar Strength Work
1 minute of each for 2 rounds:
Pull Downs
Leg Lifts
Evil Wheels
Banded Hip Flexor

(Every 2 minutes for 8 minutes)
8 Toes to Bar
12 Wallballs 20/14 (Rx+ 30/20)

1 - Get the work done in under 1:30 each time
2 - Move quickly with fast transitions to earn your rest and do the wallballs unbroken to get done faster!

COOL DOWN - 10 Can Cans and 10 Scorpions

181122 - Thankful Thursday


Dear Fit Fam,

This is a letter to tell you all how much we appreciate you! On a daily basis, you make it possible for us to do what we love. We are so grateful for the unique qualities each of you bring to the table and the dedication you have to our gym!
For all of the equipment and paper products donated.
For all of the time given to improving our space including the big move a year ago.
For all of the support and assistance with our events.
For all of the effort given to help the community grow by bringing in new members.
For all of the love provided in our best and worst of times.
For all of the patience and understanding with our sweet and strong little CrossFit kiddos.
For all of the happiness you bring to our lives!
Your Choice City CrossFit coaching staff <3

WOD - For Time
“The Sample Platter”
For Time
5 Rounds of:
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats

Then, 4 Rounds of:
4 Lateral Burpees Over Bar
4 Deadlifts 215/155

Then, 3 Rounds of:
12 Russian KB Swings 55/25
12 American KB Swings

Then, 2 rounds of:
10 Burpees
20 Wall-Balls

Then, 1 Round of:
50 Push Presses 75/55
(from the floor)

181121 - Quote of the Week Wednesday - Benchmark "Gwen"


Last week, many athletes were telling me about their travels back home for the holidays and lamenting about not being able to come to the gym during that time. I feel the exact same way! I love the life I’ve built here in Fort Collins and it makes me sad to take a couple of days away from from the gym and fit fam that I love! You don’t want to be craving a vacation and impatiently waiting for the next needed getaway all the time. Instead, life in a way where the day-to-day is satisfying enough that you could happily be present there! :)


WARM UP - You’ll need a pair of light dumbbells
Run (down and back) x5
Each of these are down and back with 5 Dumbell Hang Clean and Press after!
Overhead Walk
Front Rack Lunge
Single Arm Lunge
DB Bear Crawl

”Door Jam” Pec and Lat and Calf Stretch (Done in the Rack)

FOR EVERYONE: Split Jerk Work
(Rhythm of Dip/Drive and foot positioning on a + on the floor)

THEN we will split up into groups! ——>

FOR EXPERIENCED (6 months or more):
Find a heavy 1RM Split Jerk from the rack

FOR NEW MEMBERS (6 months or less):
Burgener Clean and Jerk Prep for workout

FOR EVERYONE: EB Gwen to warm up for the workout!

Gwen 15-12-9 Unbroken Clean and Jerks at singular weight
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

1.) - Struggle! If this is easy for you to hold on to during the 15 reps, it is toooooo easy for you! It should be tough to get through each of these sets unbroken. If you fly through it, increase the weight and retry the 15 instead of moving on!

2.) Form! Efficiency is key with this workout! It’s going to be tough to get through loosey goosey so focus on tight movement, no extra stuff. It’s heavy but much less reps than normal so use this as a time to focus in on form! :)

181120 - Tip Tuesday - Sleep!


Recently, I’ve heard a lot of conversations that turn into contests in how much sleep people DON’T get! That’s right! People trying to one-up each other in the teeny tiny amount of hours they get to sleep. This is nothing to brag about my friends! Sleep is crucial to your performance at the gym, good eating habits, fighting off anxiety/depression, mental productivity/focus, keeping your immune system healthy, and promotes positive social interactions! So let’s take away the…
“Well, I only got 4 hours of sleep!”
“Oh yeah, well I get up at 1pm, 3pm, and 4pm every single night!”
”I never get more than 5 hours, so there!”
AND INSTEAD, let’s start working towards better sleep habits! Below is a chart of how much people of different ages need to get. Find your bracket and start getting there! Your body and mind depend on it! There’s also tips below on how to get started making changes! :)


Straight from the National Sleep Foundation! 6 ways to improve your sleep! :)

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. 

  2. Practice a  relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. 

  3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help. 

  4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. 

  5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool –  between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices. 

  6. Sleep on a comfortable  mattress and  pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up

WARM UP - Fishing Game or Mobilize while you wait for a rower (Gorilla Squats, Z Sit, Banded Abductor)
Using your score from the fishing game (x)
0-500 = 5
501-1000 = 3
1001-1500 = 1

2 Rounds of
X Burpees
X Squat Hops
X Burpees
X Sumo Deadlift High Pulls

COACH PREP - Back Squats Warm Up

WOD - For max reps
3 minute - Back Squat 125/95
Rest 1:
3 minute - Row for Calories
Rest 1:
2 minute - Back Squat 125/95
Rest 1:
2 minute - Row for Calories
Rest 1:
1 minute - Back Squat 125/95
Rest 1:
1 minute - Row for Calories

1.) - We are looking to see anywhere between 10-15 in each minute on those squats! If for some reason you can’t either get there or maintain that, then scaling needs to happen from the beginning on the weight (45%ish of 1RM)! In the same way, if you are going to blow that number out of the water by getting 20-30 in each minute, let’s talk about scaling that weight up!

2.) - The second goal is to do your best to keep good form while still pushing through to work the entire given time period. This is going to require some mental grit and pacing! Much like yesterday, it’s better to stand there for five more seconds so you can keep that bar in your hand for the long haul!

181119 - Motivation Monday! - Upcoming Events!

Winter Events Post.jpg

Hey gang!!! Happiest of Mondays!!!
MARK YOU CALENDARS because we’ve got TONS of good stuff coming up!

(Thursday, November 22nd) - Thanksgiving Day we will have MORNING CLASSES ONLY @ 6am, 7am, 9am, and 10am

(Saturday, December 1st) - “Jingle All the Weights” CrossFit Competition at Fort Collins CrossFit
We have 2 teams competing that day so go cheer them on! See the facebook event for more details! [Rick & Laura - Team Mudpuppies AND Lolo & Stephen - Team Puhrumpahpumped]

(Sunday, December 2nd) - Gym Deep Clean @ 10am
We are providing Mimosas and Manmosas along with donuts `for everyone that comes to help us disinfect and scrub down every surface of the gym! If you’ve got extra cleaning supplies, we would greatly appreciate some donations there as well!

(Saturday, December 22nd) - Community WOD “12 Days of Barbell Christmas” PLUS PIE BREAKFAST @ 7am, 8:30am, and 10am
We are inviting everyone and anyone to join us for a tough workout followed by a delicious pie breakfast! If you are coming and have the means, we would love to have everyone bring a different kind of pie to share! We will create a sign up once it gets closer!

(Saturday, January 5th) - In-House CCCF Competition @ 9am and Holiday 10 Year Anniversary Party @ 7pm
In the morning, we will meet for a “Mad Hatter” competition as a community! EVERYONE is welcome and encouraged to participate! There will be prizes for the top 3 female and males plus spirit and team player awards! This will be a family friendly event so invite family and friends to see how you CrossFit!
That SAME night we are going to get into our fanciest gala attire and come back to the winter wonderland our gym will become! We will have a photo booth, sock exchange, games, food, festivities, and fun! Keep your eyes out around December for more details!

Tabata In-Out hops
2 rounds
10 each
plate squat front raise 15/10
plate squat press
plate thruster

Track leg swings
Sprinter’s lunge into pigeon
Thread the needle
Side lying book opener

Coach Prep
Front squat position
Loading/unloading hamstrings for thruster
Overhead position
Double-Unders/Tuck jumps

WOD - Time Cap 20:00
10 rounds for time of:
9 thrusters, 95/65
35 double-unders

Optional Buy-Out
Accumulate 40 DB Clean
Cool Down
10 Down-dog to Cobra

181116 - FYF


Warm Up
10 Calories x1
3 rounds of
5 static inchworms
5 wall squats
5 goblet squats
5 Russian KB swings

10 PVC pass-thrus
30 sec each side Samson Stretch

30 Hand Stand Push-ups
40 Pull-ups
50 Kettlebell Swings 55/35
60 Abmat Sit-ups
70 Burpees

Goal for today is A) Suffer. B) work on the hardest version of scaled HSPU and pull-ups possible. You should not be ripping through the scaled version of anything. We want folks to finish between 18-25 minutes with 25 being the cut-off. Everything is tough, but the burpees are a real mind…game. Head down, get down and get back up an it’ll be all over soon.
18-25 minutes of hard hard work and the rest of your day will be easy-peasy.

181115 - Double Strength Day


Warm- Up
Plate Circuit x4
Plate Rock Paper Scissors

”Double Strength Day”
20 minutes to complete each strength activity

Bench Press Prep
5 Hand Release Push-Ups
5 EB Glute Bridge
5 EB floor press
10 EB bench press with plates under your feet and bench set up properly
3-3-3-3-3 Bench Press
(You will work up to a heavy/challenging set of 3 then do that weight for 5 sets)

Deadlift Prep
5 Drinking Birds on Each Side
5 EB Glute Bridges
5 EB behind the neck good mornings
10 EB deadlifts
3-3-3-3-3 Deadlift
(You will work up to a heavy/challenging set of 3 then do that weight for 5 sets)

COOL DOWN - 1k Row or 40 Calorie Bike