June 29, 2017 by thao

6/30/17

Share

Image may contain: 1 person, smiling, text

The cool thing is that for any referrals to friends you get to sign up for a month, you get $20 off your next month and they get $20 off their next full month following the 7 week promotion.


Warm Up: 10 mins
Med Ball tic-tack-toe

Mobility: 6 min
Quad smash

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

Metcon: 15 Mins
3 Min AMRAP
Row for M
60 Sec Rest
3 Min AMRAP
Handstand Push-ups
60 Sec Rest
3 Min AMRAP
Wall Balls 20/14
60 Sec Rest
3 Min AMRAP
Sit-ups

Elite Comp Class:
1) Back Squat 20 mins
10×3 Across

2) Strict Press 12 mins
4 Rep Max
4 Reps @ 90% 4 RM
4 Reps @ 85% 4 RM

3) Conditioning 17 mins
3 Rounds:
2 Min AMRAP
3 Bar MU
10 Wall Balls 20/14
1 Min Rest
2 Min AMRAP
5 Strict Pull Ups
10 Wall Balls 20/14
1 Min Rest

    ONE WEEK FREE TRIAL

    [honeypot level]

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]