March 6, 2019 by thao

3/7/19

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Nutrition Challenge Update! The 6 week challenge will wrap up officially on 3/16, however that will hopefully not be the end of your pursuits for a healthier lifestyle! Colorado Nutrition will be welcoming us back in on that Saturday to do a follow up InBody scan. Monday, 3/18 will be the performance retest workout. Please email Coach Ana and Kyle your results for both challenges and stay up to date with your points each week. The final Open’s Friday Night Lights workout will be on Friday the 22nd. We ask that everyone stays for the entire event and we will announce all six winners for the Nutrition Challenge after wrapping up FNLs.

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
10 Strict Knee Raises / T2B
10 Power Cleans
:30 Hollow Hold
20 Lateral Barbell Jump Overs
Then: 1 Min / Side Samson Stretch

Strength: 12 Mins
8 Minute “Pacing” EMOM:
Odd: 6 Cleans @70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 T2B or Hardest Variation *aim for same # every round

Mobility: 8 Mins
Athlete Choice

Metcon: 11 Mins
4 Rounds of 2 Min AMRAP:
12 Alternating DB Hang Clean & Jerks (50/35)
14 Sit Ups
16 Lateral DB Jump Overs (every jump counts)
1 Min Rest Between Rounds

Elite Competition Class

Active Recovery Day

Performance Power Train

Thursday, March 7th, 2019
Pre-Flight: Push Press and shoulder press. Then a radical pump followed by a nasty burn.

Jet Fuel:
Partners, 5 min running clock:
1 assault bike 3 cals
1 handstand hold
Switch back n forth.

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
2rm
1xAMRAP @90%
*compare to 4rm Jan 24th

GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
-then
3xSuperset
21’s DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
MC Hammer Curls
xJacked

Afterburner:
10 min EMOM:
20 cal assault bike
20 pushups
**Alternate movements, only one movement per minute**
**This is stupid aggressive. Almost no one will be able to do this. Scale the numbers down to get about 20 seconds rest every minute.**

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!

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