Thurs, Aug 28 WOD

20 Min AMRAP

10 Burpee

20 Walking Lunge

20 Sit Up

100m Run


Wil Dressor heads off to college this Friday! Dan and Nancy Harty are hosing a farewell BBQ today at 7pm! Bring your own drinks, kids, and significant other. There address is 1223 Crescent Drive, Windsor. If you have any questions call Dan at 303-898-0831.

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Wed, Aug 27 WOD

Complete For Reps/Time

4 Cycles Of:


5 Hang Power Clean (135/95)

15 Double Under

10 Squat

1 Min Rest Btw

After your 4th cycle you’ll rest 1 min then:

2x400m Run 1 Min Rest Btw


The Team Competition Starts This Thursday! If You Have A Team You Will Have To Complete The Team WOD During One Of The Class Times We Have. No One Will Be Allowed To Come In Off Times To Complete Any WOD. Good Luck!


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Tues, Aug 26 WOD

20 Min AMRAP

5 Power Snatch (95/65) ; (155/105)

20 Kb Goblet Lunge (53/35)

12 Burpee Over Bar

10 Pull Up


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Mon, Aug 25 WOD

3 Rounds For Time

350m Run

20 Push Up ; 10 HSPU (4″/2″)

8 Front Squat (135/95) ; (185/125)


This weekend was a big weekend for your NorCo members competing in competitions. Everyone did a great job and make sure to let them know they kicked ass this weekend!

Propes: 5th Place Figure and 3rd Place Team Comp @ Clash of the Titans RX

Cait: 3rd Place Team Comp @ Clash of the Titans RX

Beth: 3rd Place Team Comp @ Clash of the Titans Scaled

Kallie: 3rd Place Team Comp @ Clash of the Titans Scaled

Mason: 5th Place Individual @ Colorado Open

Christina: 25th Place Individual @ Colorado Open

Russ: 1st Place Individual @ Colorado Open

Geb: 8th Place Individual @ Colorado Open Pro

Ricky: Gold all by Submission In Brown Belt Bracket and Silver in No Gi by points @ Fight to Win Jui-Jitsu Tournament

Huge congrats to everyone who competed and thank you to everyone who supported these guys!

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Sat, Aug 23

9am WOD

Good luck Geb, Mason, Russ, Christina, Propes, Kallie, Cait, and Beth as they compete today!

Also Ricky is competing in the “Fight To Win” Colorado Open Jui-Jitsu Tournament. Good Luck Ricky!!

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Fri, Aug 22 WOD

Complete For Time

200m Run

15 Clean (135/95)

400m Run

12 Clean (155/105)

800m Run

10 Clean (185/125)


Tomorrow we will be canceling the 630pm class. Saturday Morning we will be having a WOD at 9am.

We have a bunch of people competing in comps this weekend. Good luck Geb, Kallie, Beth, #CB, Propes, Mason, Steve, Russ, and Christina! If I am missing anyone else please let me know!

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Thurs, Aug 21 WOD

25 Min AMRAP

400m Run

10 Box Jump (24/20)

12 Burpee


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Wed, Aug 20 WOD

5 Rounds For Time

7 Power Snatch (95/65) ; (135/95)

30 Double Under

10 T2B


SAVE THE DATE: NorCo CrossFit and CrossFit Evolve Weightlifting Comp
WHEN: Saturday, September 6th, weigh-ins at 9:00am, lifting starts at 10:15am.
WHERE: CF Evolve- 4211 B South Mason Street, Fort Collins, CO 80525
WHY: To lift heavy shizz
Register for your weight class with Coach Lauren by September 1st-
Weight Classes are:
MEN: 56kg,62kg,69kg,77kg,85kg,94kg,105kg,+105kg
WOMEN: 48kg,53kg,58kg,63kg,69kg,75kg,+75kg
If you have any questions ask Coach Lauren!


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Tues, Aug 19 WOD

4 Rounds For Time

10 Thruster (115/75)

15 KB Swing (53/35) ; (70/53)

200m Run

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Mon, Aug 18 WOD

Complete For Time

800m Run

10 Rounds

5 Pull Up ; 2 Ring Muscle Up

10 Push Up

15 Squat

800m Run


CrossFit HQ is doing a online team competition. If anyone is interested in building a team and signing up we’ll make sure you all can do the WODS as they come out. The WODS will span across 3 weekends. The dates of the WODS are August 28, September 18, and October 9. Teams are going to be made up with 2 men and 2 women. There are 3 different categories for teams. There is a RX division, Scale division, and a Masters division.

Once the WODS are announced you will have 4 days to complete/submit your scores.The process of signing up is just like the open. The cost is $100/team. ¬†Once the WODS are announced we’ll let everyone know how we are going to handle doing the WODS at the gym and if there is going to be any times added just for the team comp series.

If anyone has any questions please ask a coach.

This is going to be a fun event and if your wanting to form a team here is the site with all the information!

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