January 30, 2018 by thao

1/31/18

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2018 CrossFit DNR open shirts and tanks are available to order starting today! Shirts are unisex and available in an orange shirt with grey/white text or Dark Grey Heather shirt with orange/white text. Ladies muscle tanks are available in dark grey heather with orange/white text. There is not an orange tank option. Shirts must be paid for prior to February 9th. No extra shirts will be ordered so be sure to reserve yours today! There is a sign up sheet at the front desk.

Freedom WOD Classes

Warm Up: 5 Mins

3 Rounds or 5 Mins
5 Plate Burpee Clusters
15 Plate Russian Twists
5 Kip Swings
5 Strict Pull Ups

S&C EMOM: 8 Mins

8 Min EMOM
Odd: 8-12 S2OH
Even: 10-16 Wallballs (20/14)

Mobility: 8 Mins

2 Min / Side Roll Lat w/ Lax Ball
2 Min / Side Roll Scap Border w/ Lax ball

Metcon: 16 Min

10 Rounds For Time: 16 Min Cap
2 MU (Bar or Ring) or 5 C2B PU/Ring Rows
5 HSPU
2 Squat Cleans (155/105)

Elite Competition Class – 1/4/18

1. Overhead Squat – 15 Mins
8-5-5-3

2. Conditioning – 14 Mins

14 Min AMRAP
250/200 M Row
20′ HS Walk
20 Wallballs (20/14)
20′ HS Walk

3. Midline – Not For Time –

40 GHD SU
40 GHD Hip Ext.
5 Bar MU
20 GHD SU
20 GHD Hip Ext.
5 Ring MU

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every minute, on the minute, for 10 minutes (10 sets):
Hang Snatch x 1 rep

*Sets 1-2 – @ 70%
*Sets 3-4 – @ 75%
*Sets 5-6 – @ 80%
*Sets 7-8 – @ 85%
*Sets 9-10 – @ 90%

C.
Every minute, on the minute, for 5 minutes (5 sets):
Clean & Jerk

*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

    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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