May 15, 2019 by DNRadmin



Don’t for get to mark your calendars!

May 25th at 10:00am we honor Navy Lieutenant Michael Murphy at our annual Murph workout and BBQ. This is a free event for anyone that would like to join in on and can be modified for all levels of fitness.

For those looking to up there game from years past, its time to purchase a weight vest! We will also have patches to hand out to all of our CFDNR members that perform the Murph workout, what better way to display it than on your new weight vest!    

Freedom WOD Classes

Warm Up: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Body Mountain Climbers
20 Sec Straight Leg Hip Lift
20 Sec Rest

Mobility: 8 mins
2 min T-spin drill
2 min /side Lat, Chest or Tricep (athlete choice)

Strength: 15 Mins
Progressive Over Loading 
Push Press
6×6 @ 75% of Strict Press + 5lbs

Metcon : 15 Min 
Partner Up
500m Row
50 Sit Ups
400m Row
40 Sit Ups
300m Row
30 Sit Ups
200m Row
20 Sit Ups
100m Row
10 Sit Ups

At the 3.2.1.Go  Partner “A” will start with 500 M rower. Partner “B” will start with 50 sit ups. Once both partners have completed the meters and sit ups they will switch.. Partner “A” will perform 50 sit ups while Partner “B” performs 500 m row. Then switch and continue on to 400 m and 40 sit ups.

Elite Competition Class

“Bar Star”
For Time:
21 Overhead Squats (135/95)
21 Bench Press (175/115)
21 Deadlifts (245/165)

15 Overhead Squats (175/115)
15 Bench Press (205/125)
15 Deadlifts (295/185)

9 Overhead Squats (205/145)
9 Bench Press (225/145)
9 Deadlifts (345/225)

Brother Bros Barbell Club 

Wednesday (Session Two)
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 3 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

Three sets of:
Bent Over Row x10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, May 15th, 2019
Active Rest Day
Row 300 Calories
**Every 2 minutes perform 10 situps**
30mins Max Rounds
50ft Yolk Carry @double bodyweight
7 Pushups
7 Heavy Wallball (at least 30)
**Substitute yolk for back racked barbell, scale weight as needed**
**Compare to July 21st, 2018**



2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

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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