July 16, 2020 by DNRadmin


brittany kb swing crossfit dnr fort collins co


Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
200 M Row / .3 Bike
10/Side KB Bottoms Up Press
10/Side Lunges

Strength: 12 Mins
HSPU – 4×5
Strict, Negative, Deficit or Box

Mobility: 8 Mins
Glute and Quads – Roll or stretch

Home WOD: 10 Min Cap
4 Rounds For Max Reps:
200 M Run
1:00 Alternating Back Rack or KB/DB Step Ups or Lunges

Metcon: 10 Min Cap
Versus Workout – 4 Rounds / Athlete
Athlete 1:
15/12 Cal Row Or Bike – Don’t share machines
Athlete 2:
AMRAP Alternating Back Rack Step Ups (65/45)
*Trade stations every time the cals are completed

Elite Competition Class

5 Rounds Not For Time:
500 Meter Row
21 AbMat Sit-ups
12 Burpees

Performance Power Training

Thursday, July 16th, 2020

Pre-Flight: Close grip for wht/blu, then some static holds, then some pushups/burpee combos

Jet Fuel:
3x10yds forward and backwards
Bear Crawl
Crab walk
Small steel plate Prehab https://youtu.be/3fN8bq9GJ5c
-int/ext rotations
-front raise/lat raise/rear delt flyes
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip Vs Chains
Max 5
AMRAP @80%
AMRAP @70%

-Secondary BB movement:
Overhead hold
3x:15 @100% Strict press weight
*Meaning it will have to be push pressed up
-Single arm DB rows
4×8 (each)
-DB Curls, DB Kickbacks

Lat bar over burpees
-10 Pushups after every set of burpees
*Scale pushup reps, then go to knees, then elevate
-then rest 2 minutes, then:
1 minute Max Pushups


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    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. 

      Still Have A Question?

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

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