September 26, 2017 by thao

9/26/17

Share

No automatic alt text available.

Our Annual Halloween Workout is Just Around the Corner! Keep Your Calendars Open For Saturday October 21st.

Warm Up: 5 Min Limit
2 Rounds
10 Goblet Squats
10 Broad Jumps
200 M Row

Mobility & Set Up: During Strength
Glute / Hamstring Roll on box lax ball
Hip Flexor Roll w/ KB

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

Metcon:
15 Min Cap
Buy In: 10 Cleans (185/135 or ~70%) or 20 Cleans (135/95 or ~50%)
Then 3 Rounds For Time:
10 DL (135/95)
7 Hang Power Cleans (135/95)
10 Burpee Bar Overs

Elite Competition Class
1) Bench Press
4×5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

2) Metcon:

For Time:
500 M Row
20 Thrusters (95/65)
500 M Row
15 Thrusters (95/65)
500 M Row
10 Thrusters (95/65)

    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]