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! 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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