November 7, 2019 by DNRadmin

11/7/19

Share

The United States Air Force Celebrated It’s 72nd Birthday on September 18th

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
5 Thrusters
5 SDLHP
5 Push Press
5 OHSQ
5 Front Squat
5 Burpees

Strength: 15 min
DeadLift
4 Rep Max
4 Reps @ 90% 4RM
4 Reps @ 85% 4RM

Mobility: 8 min
Hips and Quads

Metcon: 16 min cap
“Air Force”
20 Thrusters 95/65
20 Sumo Deadlift High-Pulls 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

EMOM Perform 4 Burpees Including Min 0:00

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, November 7th, 2019

Jet Fuel:
Bear Crawl (forward/backward/left/right), Crab walk (forward/backward/left/right), InchWorm (forward/backward), Spiderman (forward/backward)

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip Bench Press
Max 8

GainCity:
3x
Max Pushups
12 Pendlay Rows
4x
12 DB Reverse Flyes
12 Straight Bar Curls
12 Skull Crusher

Afterburner:
1 min max reps HSPU
Rest 2 minutes
5 min AMRAP:
5 SDHP AHAP
10 HSPU
Rest 2 minutes
1 min max reps SDHP
*Scale HSPU to negatives, then to DB’s

ONE WEEK FREE TRIAL

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?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!