September 12, 2019 by DNRadmin

9/12/19

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Today at 6:20pm is lululemon’s back to school wod that is free for all CSU students. If you see a new face in the gym please make them feel welcome! 

Freedom WOD Classes

Warm up:
Plate warm up

Strength:
DeadLift 10 min
10 Rep Max touch and go (no more than 3 attempts)
Then:
Core
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
Reverse Crunch

Mobility: 10 Mins
Partner Hamstring and Calf smash
90 Sec / side Hamstring smash
60 Sec / side Calf smash

Metcon: 14 Min Cap
14 Min EMOM
Min 1: Row 200/175
Min 2: 20 Sit Ups

Elite Competition Class

Deload Week.
Active Recovery Day.

Performance Power Training

Thursday, September 12th, ME UPPER:
Jet Fuel:
In Partners:
3x
10- I go, you go, Med ball burpee chest passes
10- Partner assisted pullups (each)
*Mash upper body
-then
Stretch

Major Lift: Red: Shoulder Press
Wht/Blu: Heaviest Complex:
2 Push Press
1 Power Jerk
-then
1xMax Push Press @80% of complex

GainCity:
-Ring Rows
3xMax
-Supinated BB Rows
3×12
-Ring Pushups
3xMax
-Banded DB Curls
3×15
-Dips (weighted if possible)
3xmax

Afterburner:
10min AMRAP:
1 Chinup
2 Cal Bike
2 chinup
4 Cal Bike
3 Chinup
6 cal bike
ect..

Chinups increase by 1, Bike increase by 2 each round

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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