July 4, 2018 by thao

7/5/18

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Hooligans, the RMTD competition is approaching and we have spots to fill! If you want to compete or you have friends from other gyms please share the FB event for this awesome offer.

Get 20% off this week only when you register your team for the Rocky Mountain ThrowDown!
Promo Code: ‘Merica
Expires Sunday 7/8/18
https://crossfitdnr.com/events/rocky-mountain-throwdown/

Freedom WOD Class

Warm Up: 4 Mins
30 Seconds at each movement
Ring Rows
Unloaded BB Hang Cleans
Wallballs
Samson Stretch 30 sec each side
Barbell Curls
Inchworm Jump Rope

Mobility – 5 Mins

Bicep Smash 1 Min / Side

Lat Smash 90 Sec / Side

Strength: 15 Mins

3 Rounds Not For Time
8 / Side SA (single arm) DB Lat Row
10 DB Bicep Curls (Both DB at same time, not alternating. Stabilize!)
10 Y Ring Pulls – Rest 1 Min Between Each Movement  

Metcon: 15 Mins
15 Min AMRAP
5 Hang Power Cleans (155/105)
2 Strict Pull Ups (Can scale to kip as needed)
4 Kipping Pull Ups
10 Wallballs
15 DU

Elite Competition Class

1. ”Heavy Glen”
For Time:
30 Clean and Jerks (225/155)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Barbell-Facing Burpees

Performance Power Train

Thursday, July 5th, 2018
Jet Fuel: Partners:
3 min assault bike arms only @50rpm (ladies 60rpm (dudes)
-Switch anytime the rpms drop below the threshold
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Slingshot Bench Press vs. Bands
Max 5
1xAMRAP @80%

GainCity:
DB Bench
5×10 Heavy
Weighted Chinnup
3×5
*Scale to unweighted, then to jumping w/ negative
Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmMhttps://youtu.be/llCOtaJIzNw
3×30

Afterburner:
Double Tabata (8mins) Alternating:
Renegade Rows https://youtu.be/bFHSIYT7S0A
DB Push Press
*The weight should not be so heavy that the hips cannot stay low and straight during the rows.
*Same weight for both

    ONE WEEK FREE TRIAL

    [honeypot level]

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

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