Starting June 25th CFDNR will be running its Brother Bro’s Barbell club program as a class every Tuesday and Thursday at 6:20pm! We will still have a CrossFit Class at 6:20pm as well. Please ask Kody or Kyle for more details if you are interested. 

Freedom WOD Classes

Warm Up:
4 Min Circuit for Quality:
5 Kipping Swings
5 Pull Ups / Ring Rows
5 Hang High Pulls
5 Hang Cleans
Then: 1 Min Samson Stretch / Side

Mobility:
2 min /side Roll out Quads or Hips
2 min /side Lax Roll Lats or Triceps

Strength: 20 Minsa
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Sq Clean

NOTE: A rep done under poor form will not count. Stay braced…

Metcon : 12 min
21-15-9
Clean 135/95
Pull Ups

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, June 6th, 2019
Jet Fuel: 
In partners, 3x:
1 partner holds handstand while other partner does 10 pushups.
Then, “I go, you go” burpees for 1 minute.
-then
Mash

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Spoto Press
Max 1
1xAMRAP@80%
1xAMRAP@70%
**2 Count Pause**
**Spoto Press the bar is intentionally left a few inches above the chest (it does not touch)**

GainCity: 
3×10
Shoulder Press
4x
20 T-Bar Rows
20 Reverse Delt Raises (insert Video)
BicepsXjacked
TricepsXtan

Afterburner:
10min AMRAP:
10 Ring Pushup
10 SItup
10 Wallball (30/20)