Bring a friend day is this Saturday, October 19th for our 9th annual Halloween Wod that started in the original garage gym back in 2011. This year will also be our 6th anniversary of being an Affiliated CrossFit Gym! Below is a link to our Face Book event page, please share it with your friends and let make this the biggest Halloween Wod yet!! And remember the person with the best costume/best dressed will win a  Gift card to the Fort Collins local lululemon store! 

Please RSVP if you could through the FB event page

https://www.facebook.com/events/2568716233171856/

Freedom WOD Classes

Metcon: 5 mins
5 Min EMOM
200 m Run
8 Squat Snatch
8 Strict Press
8 Kipping Swings

Mobility: 4 Mins 
2 min /Side Banded Chest and Shoulder Opener

Strength: 20 Min
Squat Snatch
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Metcon: 15 Min Cap
3 Rounds
400m Run
21 HSPU (strict if you got it)
9 Bar Muscle Ups or 9 Strict Pull Ups

Elite Competition Class

Open 20.1
10 Rounds:
8 Ground to Overhead
10 Bar-Facing Burpees

Pounds – 95/65
Kilos – 43/29

Training for athletes not competing in the 2020 Open is found on the CompTrain Pro track.

Brother Bros Barbell Club 

Monday (Session One)
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 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 85% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch

*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Three sets of:
Pullups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Performance Power Training

Monday, October 14th, DE UPPER:

Jet Fuel:
Partners:
2x One Holds a handstand while the other:
SPidermans forward down, backwards, back
Switch.
-then 3 min AMRAP:
One partner in a Plank, one partner performs 2 burpees. Switch
*Mash Upper Body

Major Lift : Red: Bench Press
Wht/Blu: Board Press
2×15 @55% no board
2×10 @60% 2 board
2×5 @65% 3 board
5×2 @70% 4 board

GainCity:
-3x Max reps pullups, 2x Max reps banded pullups
-3x
-10 Banded “A, T, Y, T, A” – Use 2 light bands attached to a rig. Facing the rig and holding one band in each hand, pull apart and down to make the letter A, then pull apart and down to make the letter T, then Y, then A. Repeat for all 10 reps without stopping.
-10 “Iso hold DB Curls” – Holding one DB in a 90 degree curled position, perform 10 db curls with the other arm. Switch. https://youtu.be/PeFOpD8zWDs-10 Db Tricep Kickbacks
-10 Supinated DB Bent over row

Afterburner:
7 rounds:
1min on, 30 sec off
DB Manmakers (pushup, row rt, pushup, row lt, cluster)