February 28, 2018 by thao

3/1/18

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Cranky! Would you look at that?! It’s a whole family of Hooligans. Now that’s not something you see everyday.

Live announcement for 18.2 at DNR at 6:00 p.m tonight!

Freedom WOD Classes

Warm Up: 8 Mins

2 Rounds
8 Over / Unders (see warm-up from 2/19)
8 Inchworms
10 Medball Cleans
2 Wall Walks or OH Plate Walks E-W-E

Midline: 10 Mins

2 Rounds Not For Time but w/in 10 mins

10 TTB
15 V-Ups
15 Glute Bridges
20 Sit Ups

Mobility: 8 Mins

Tricep smash 2 min / side

LAX or barbell smash chest 2 min / side

Metcon: 12 Min

4 Rounds For Time: 12 Min Cap
25 DU
10 Power Cleans (135/95)
5 Push Press (135/95) – NOT PUSH JERK, scale weight as necessary for both P.C and Push Press

Elite Competition Class – 2/24/18

18.2 Or

1. Tempo Front Squat
6 Sets, On the 3 Minutes:
2 Tempo Front Squats
3 Front Squats

On the tempo front squats, 5 second negative to find the
bottom position. Stand with speed. On the following 3 front
squats, regular speed on descent and ascent.

Sets – 55-57-59-61-63-65%

2. Conditioning
For Time:
600m Air Runner
21 Front Squats (135/95)
21 Burpee Box Jumps (24/20)
600m Air Runner
15 Front Squats (135/95)
15 Burpee Box Jumps (24/20)
600m Air Runner
9 Front Squats (135/95)
9 Burpee Box Jumps (24/20)
600m Air Runner

3. Conditioning
3 Rounds On the 7 Minutes:
15/12 Calorie Assault Bike
50 Double Unders
20 Kipping Handstand Push-ups
50 Double Unders
15/12 Calorie Assault Bike

    ONE WEEK FREE TRIAL

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    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?

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