June 6, 2019 by DNRadmin

6/6/19

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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)

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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