September 13, 2017 by thao



CrossFit DNR Nutrition Challenge – see newsletter for more details
When: September 16th, 2017 – October 14th, 2017
Who: All current CrossFit DNR Members
Cost: $25 (Pay through your MindBody Account)
Type: Anti-Inflammatory Style Diet (No gluten, No dairy, No refined sugars)
Details: This 4-week long nutrition challenge will promote health and wellness in a different way! A healthy lifestyle and body changes happen 80% in the kitchen and the food we eat, believe it or not. If you combine your CrossFit routine with healthy eating habits, imagine the possibilities!
– Biometrics Information –
  • Complete Nutrition will be at the gym on Saturday, September 16th before the nutrition seminar meeting begins
  • Body Biometrics analyzing begins at 9:30am and ends at 12:30pm
  • If you cannot make it to meeting, you can go to Complete Nutrition to get your initial biometrics analyzed.
  • Try not to eat or drink before the analyzer
  • Dress down to your comfort level (IMPORTANT: try to dress the same on our final testing day to decrease the variables involved in the measurements)
  • We will be doing an after biometrics scan as well to see how our numbers have changed, which may only be ONE change we may see among others!

Warm Up: 5 Mins
2 Rounds
15 Barbell RDL
15/leg Laying down leg abduction

Mobility: During Strength

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 4-6

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
8 Mins to complete 3 sets of the following complex @ 60-70%:
3 Hang Power Cleans + 3 Squat Cleans w/ pauses

12 Min AMRAP
12 Deadlift (165/115)
15 Ring Rows (Controlled Hollow Body)
12 Push Press (95/65)
*Use 1 bar and switch weights each round*

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 1 rep @ 90% + 10 lbs

2) Conditioning:
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315/220, each (alternate as needed)
9 bar-facing burpees, synchronized
9 bar muscle-ups, each (alternate as needed)
50 M High/Low walk (70lbs low/53lbs high)(53lbs low/35lbs high)(25m down switch hands 25m back then switch partners)


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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. 

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