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
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
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
Elite Competition Class
Active Recovery Day.
Performance Power Training
Thursday, June 6th, 2019
In partners, 3x:
1 partner holds handstand while other partner does 10 pushups.
Then, “I go, you go” burpees for 1 minute.
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Spoto Press
**2 Count Pause**
**Spoto Press the bar is intentionally left a few inches above the chest (it does not touch)**
20 T-Bar Rows
20 Reverse Delt Raises (insert Video)
10 Ring Pushup
10 Wallball (30/20)