Thank You Julie B for the great review! 

I was very against the idea of Crossfit for so long (bias about Crossfitters not caring about form, etc.). Everyone at Crossfit DNR showed me what Crossfit is truly about. The coaches pay incredible attention to detail with form, and have shown me ways to improve my mobility, strength, endurance, and as result, I have done a complete 180 in my views about Crossfit (basically an addict now). In fact, I would say I was humbled (let’s be honest, I thought I was decently in shape before and knew better than the coaches about some things… first metcon I realized I had a lot of work to do, lessons to learn, and an ego to majorly check). The coaches (and members) are some of the most welcoming, encouraging, and attentive people you’ll ever me. I’ve found my “Crossfit home”, and will forever use it as the standard to which I compare other Crossfit gyms. My only wish is that my job wasn’t in Boulder and was instead closer to Fort Collins so I wasn’t only coming here 1-2 days a week!

Warm Up: 5 mins
Med Ball Warm Up

Mobility: 5 mins
Banded Hip Mobility

Strength: 15 Mins
Back Squats  **90%  + 20 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 25 Min Cap
3 Rounds
20 Wall Balls 20/14
15 Pull Ups
10 Deadlifts 135/95
Rest 2 minutes
3 Rounds
20 Deadlifts 135/95
15 Pull ups
10 Wall Balls 20/14

Post Score on white board.

Elite Competition Class

1. Split Jerk
Build to a 1RM.
Gathering baseline information for the 2019 season. Last week we gauged our 1RM Push Press. This week, our split jerk. Take all repetitions from the rack or blocks.

2. Box Squat
On the Minute x 10
2 Box Squats
Week 3 of 3. Aim to slightly build from last Monday in this final iteration. Speed over weights.

3. Back Squat
On the Minute – 3 Back Squats
Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

4. Conditioning
For Time:
10-8-6-4-2: Parallette Handstand Push-ups
2-4-6-8-10: Front Squats (245/165)

5. Conditioning
4 Rounds For Time:
400 Meter Run
50 Air Squats

6. Midline
Not For Time:
21-18-15-12-9
Calorie Assault Bike
Medicine Ball GHD Sit-Ups (20/14)

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Hang Clean + Jerk x 1 rep

*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Sets 4-6 @ 85% of 1-RM Clean & Jerk
*Sets 7-8 @ 80% of 1-RM Clean & Jerk

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Stationary Dips x 12 reps
Rest 30 seconds
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Rest 60 seconds

Performance Power Training

Here is a description of the Red Tier Training Cycle:
It’s basically a 5/3/1, but I add a few more sets of work in.
People can start in at anytime. They don’t need to wait for a new “cycle” to start. People all lift differently.
When a person firsts starts, they will need to find their “Training Maxes”. These numbers will be less than their true 1rm by design. This will allow for progress to be made gradually. This is the area where youll have people trying to jump up in weight or not following the program because they want it all and they want it now. But I always tell people that strength training is like learning calculus. I can’t just give you calculus. First you have to learn to count. Then add subtract multiply and divide. Then Algebra, blah blah etc. After many years, their ready for calculus. Lifting weights is no different. In addition, it’s use it or lose it. It’s for the rest of your life.
John Welbourn said: Strength training is like moving a big pile of dirt. Some days you get a shovel and some days you get a spoon, but as long as you move a little dirt everyday, you’re on the right track.
I digress…
To find a training max a novice will pick any of the four major lifts
And perform a 5×5. Weight may be increased but it should never be at risk of failure and the reps need to look and feel clean.
They then take their heaviest set of 5 and subtract 10lbs.
Then take that number and multiply by 5.
Now take that number and multiply by .0333.
That number + the 5 rep -10lbs is the training max

Example:
Bench Press 110lbs for 5 reps
110-10=100
100*5=500
500*.0333=16.65
100+16.65=116.65
116.65 is that person’s training max for bench press
Do this for all 4 major lifts and then use the training maxes to base percentages on throughout the cycle.

Monday, June 18th, 2018
Jet Fuel: 
3x
10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4
10 DB Bench
10 DB Shoulder Press
20 Band Pull aparts
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
OTM
5×3 @65%
-then
2xMax Reps @65%

GainCity:
-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I
3×10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)
-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0
3×16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)
-Straight Bar Curls
3×15
-DB Kickbacks https://youtu.be/RXQ9qcCFGno
3×15 (each)

After Burner:
25-20-15-10-5
Push Press +10lbs from last week
10/7 Cal Assault bike after every set