July 9, 2020 by DNRadmin


Vets4Life CrossFit DNR Fort Collins CO


Happy belated birthday Coach Chris! Thank you for being a stud bromigo!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
10 Air Squats – 2 second negative
10 Wallballs
5 Kip Swings
5 Pull Ups
15 Banded Curls

Strength: 10 Mins
Muscle Ups
Pull Ups
*Work strength – Negative, Strict Or Weighted

Mobility: 6 Mins
2:00 / Side Glute Smash
2:00 Hip and Ankle Opener

Home WOD: 9 Mins
3 Rounds, 1:00 M.E of Each:
Pull Ups Or Bent Over Rows
S.A Alternating DB Cleans
Alternating DB Step Ups (35/20 – single db) OR DB Lunges

Metcon: 9 Mins
3 Rounds, 1:00 M.E of Each:
Pull Ups
MB Cleans
Alternating DB Step Ups (35/20 – single db)

Elite Competition Class


Not For Time:
150 Calorie Assault Bike
5 Minute Front Plank

*Partition However You’d Like

Performance Power Training

Thursday, July 9th, 2020

Pre-Flight: Back to the thick board 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: Pause Bench vs. Bands
Max 5
AMRAP @80% No pause
*1 count pause on each rep

-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

Every :15 x 10 rounds:
5 Pushups
2 Lat bar over burpees
*Scale pushup reps, then go to knees, then elevate
-then rest 2 minutes, then:
1 minute Max Pushups
1 minute Max lat bar over burpees
*Superset i.e. no rest between pushups and burpees minutes


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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?

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