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!

Still Have A Question?

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