CrossFit Is Better With Friends.

If you have a friend that would like to sign up, we are offering our June Fundamentals for free to any of our CFDNR athlete’s Friends. Ask Kody or Kyle about getting them signed up. June’s class starts on Monday the 3rd!

Warm Up: 10 Mins
5 min Casual Row or Bike
1:00 Plank
16 Alt. DB Snatch – warm up weight
16 Alternating Lunges

Mobility: 12 Mins
90 sec /side Partner Barbell Hamstring Smash
90 sec /side Partner Calf Smash

Metcon: 14 Mins
3 Rounds on a 14:00 Clock
1:00 AMRAP: Back Squats 135/95 – From Rack
:30 Rest
1:00 AMRAP: Left Arm DB Complex: 1 Devils Press + 1 Push Press + 2 alt. lunges (OH or rack)
:30 Rest
1:00 AMRAP:
Right Arm DB Complex: 1 Devils Press + 1 Push Press + 2 alt. lunges
:30 Rest

Functional Bodybuilding Class

Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers.

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs