June 12, 2017 by thao



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Join the CFDNR Hooligans in running the Firecracker 5K July 4th. Wear your best Red, White, and Blue!!!



Warm Up 5 Mins
3 Rounds of Cindy

Lax ball scaps 2 min per side

Strength: 15 mins
3×8 Super Sets Climbing
Strict Press
DB Lateral Raise

Metcon: 12 mins
4 Rounds w/3 mins to complete each round
21 KB Swings 53/35
15 Pull Ups
9 Push Press 115/95
You have 3 mins to complete each round. If you finish early you get rest. If you don’t finish the round before the 3 mins is up reset and start the new round from the top.


Elite Comp Class:

1) Gymnastics
15 mins
3 Supersets @ 1 additional rep from 2 weeks ago.
Strict Muscle Ups – (90+1 rep / 80+1 rep  / 70+1 rep)
TTB – (90+1 rep / 80+1 rep  / 70+1 rep)
3 Min Rest

2) Bench
15 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

3) Metcon:
Partner Workout
Partner 1 will complete a full round while partner number 2 rows for max cals. After a round is complete trade places and continue working.
15 Min AMRAP:
7 strict pull up
10 GHD
13 Wall ball
M.E Row for Cals
*Record Number of Rounds and Calories as separate scores*

4) Midline:
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups/Knee Ups
Russian Twist 15/10 plate
Flutter Kicks


    [honeypot level]


    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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      [honeypot level]