April 23, 2019 by DNRadmin

4/23/19

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What a great turnout this past Saturday for Bring A Friend Day! Big Thank You Snack Attack for hosting the end of the workout get together and providing a free beer for all the participants, also 5 friends won a Free month of  CrossFit!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
5 Dragon Flags or Anchor Point T-2-B
6 Hang Muscle Snatch
7 Snatch Balance
Then
1 min /side Samson

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

Strength: 15 Mins
Functional Over Reaching Week
Snatch
5×1 @ 85-90%

Metcon : 15 min
15 min AMRAP
20 Wall Ball 20/14
20 Sit Ups

Elite Competition Class

Conditioning
“Titanic” Part #1
3 Rounds:
1,000m Row
800 Meter Run
3:00 Rest between rounds.

At the finish of the third and final round, rest exactly 10:00 total. And move into…

“Titanic” Part #2
For Time:
40-30-20 GHD Sit-Ups
20/15 Calorie Ski Erg
100′ Handstand Walk

Odd-Object + Recovery
3 Rounds, Not for Time:
7:00 Recovery Bike
After each set, 100 Meter Farmers Carry
Athlete’s choice on weight selection.

Performance Power Training

Tuesday, April, 23rd, 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: Close Stance, box squat
Max 1
1xamrap @80%
**box at parallel**
**Compare to max 3, march 26th**

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

Afterburner: 
OTM 6Mins:
Even: 3 Power Clean, 6 Front racked Step ups
Odd: 9 Lateral Bar hops
-Rest 2 mins
1 Min Max reps Power Clean
Rest 1 min
1 Min Max Stepups

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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