January 21, 2018 by thao

1/22/18

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Happy Birthday Twins!

Thank you to all of our volunteers, coaches and athletes this weekend! Huge shout out to Darryll and Christine for taking pictures that make us all look like spartans

Freedom WOD Classes

Warm Up: 5 Mins

3 Rounds or 5 Mins:
5 Hang Power Snatch
5 Squat Snatch
5 OHS
5 Lateral Burpee Over Bar

S&C EMOM: 8 Mins

8 Min EMOM
6 Clean (95/65 – Power or Squat) + 6-8 T2B
*The above should be performed every minute for 8 minutes

Mobility: 5 Mins

2 Min Frog Stretch
2 Min Front Split Stretch / Side

Metcon: Happy 18th BDay Workout Genna and Annie – 1/19/2000

Partner Workout

5 Rounds For Time: 18 Min Cap
18 Hang Power Snatch (95/65)
19 Pull Ups
20 Burpees
*Alternate as needed*

Elite Competition Class – 12/26/17

*This is Tuesday’s programming as Monday is a Rest day on Bergeron’s Program for Christmas. Tuesday’s class program will be pulled from Wednesday and then Wednesday will be programmed by Kody and Kyle*

Deload Week

1. Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

2. Ring Muscle-Ups
On the 2:00 x 7:
18/14 Calorie Bike
3 Ring Muscle-Ups

3. Conditioning
27-21-15-9:
Wallballs (30/20)
Sumo Deadlift High Pulls (95/65)
Box Jumps (24/20)
Push Presses (95/65)
Calorie Row

4. Midline
4 Sets, Not For Time:
10 Strict Toes to Bar
15 Good Mornings (95/65)

 

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Sets 5-7 – 1 rep @ 90%
*Sets 8-10 – 2 reps @ 80-85%

C.
In 18 minutes, build to a 6-RM Back Squat

Followed by…

Every 2:30, for 5 minutes (2 sets):
Back Squat x 3-4 reps @ your 6-RM weight

D.
Four sets of:
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Pull-Ups x 10 reps
Rest 30 seconds

    ONE WEEK FREE TRIAL

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    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. 

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