April 16, 2019 by DNRadmin

4/16/19

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Join us SATURDAY, APRIL 20TH @ 10:00 AM for a fun and friendly workout everyone can do WITH a weighted backpack!

DETAILS

Bring a family member or friend for a FREE AND FUN workout on 4/20!
We’ll be Rucking (walking with a weighted backpack) to Snack Attack for some FREE BEER and discounted breakfast burritos ($4.99)!

First Sufferfest beer is FREE for our 21+ participants!

SnackAttack will also be offering additional $2 Old Aggies and $4 Sufferfest beers for anyone interested!
ALSO enter a drawing for a FREE CrossFit DNR membership! *NEW members only*

WEIGHTED BACKPACKS
Males=20lbs/bag
Females=10lbs/bag
$1 bricks (5 lbs. each) can be purchased at Home Depot.

Freedom WOD Classes

Warm Up: 6 Mins
5 Min Circuit
15 Banded Pass Throughs
9 Snatch Grip Deadlift
6 Hang High Pulls
3 Power Snatch

Mobility: 8 mins
3 min /side Quad Smash
1 min /side Calf Smash

Strength: 15 Mins
Loading Week
Snatch
5×3 @ 80-85%

Metcon : 16 min cap
10 DB Snatches 50/35
400 M Run
20 DB Snatches 50/35
400 M Run
30 DB Snatches 50/35
400 M Run
40 DB Snatches 50/35
400 M Run

Elite Competition Class

Conditioning
“Tres Leches”

On the 0:00… “Tres Leches” Part #1:
30 Clean and Jerks (225/155)

On the 10:00… “Tres Leches” Part #2:
30 Deficit Kipping HSPU (6″/4″)
30 Bar Muscle-Ups

On the 20:00… “Tres Leches” Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Performance Power Training

Tuesday, April, 16th, 2019
Jet Fuel: 
Tabata alternating (8mins):
Jumping lunge/Shuttle Run(short. Just down and back for 20 seconds)
A bunch a Bandy Hamstring curls and a
Hip Circle Party

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Banded assisted Deadlift (future deadlifts)
Max 1
1XAMRAP @80%
**Compare to March 19th**

GainCity:
Front Squat
3×10
Hip Circle Sled Drag
3x100m

Afterburner: 
5 min AMRAP:
3 Power Clean
6 Front Racked Step-ups (low box)
9 Lateral Bar Hops
Rest 3 mins:
3 min AMRAP:
1 Power Clean
4 Front Rack Step ups (low box)
6 Lateral Bar Hops

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. 

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