March 1, 2018 by thao

3/2/18

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Everyone pretending to be happy about the 18.2(a) workout announcement. Heat times are on Minbody for this Saturday. Get ready to #ENDURETHEOPEN

Thanks Christine for the fantastic collages!

Freedom WOD Classes

Warm Up: 5 Mins

Pizza Boy

S&C: 5 Mins

4 Round Interval
30 Sec M.E WB (20/14)
30 Sec Rest

Mobility: 10 Mins

Couch Stretch 3 Min / Side
Pigeon or Figure 4 Stretch 2 Min / Side

Metcon: 14 Min Cap

3 Rounds For Time:
10/Side Alternating DB Snatch (50/35)
400 M Run

Long Stretch to Finish

 

Elite Competition Class – 2/24/18 – If performed already, do Freedom Class

1. Mobility
30+ Minutes

2. Conditioning
3 Rounds On the 7 Minutes:
15/12 Calorie Assault Bike
50 Double Unders
20 Kipping Handstand Push-ups
50 Double Unders
15/12 Calorie Assault Bike

Brother Bro’s Barbell Club

Friday (Session Three)
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 Balance x 2 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 5 reps

*Sets 1-2 @ 60%
*Sets 3-4 @ 65%
*Sets 5-6 @ 70-75%

D.
Three sets of:
Chinups x 8 reps
Rest 30 seconds
Hip Extension x 8 reps
Rest 30 seconds
L-Sit x 15 seconds
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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