June 14, 2017 by thao

6/15/17

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Starting this Saturday from 10:00-11:00am we are programing Saturday team/partner wods. There is still open gym durning this time as well. 

Warm Up 10 min
2 Rounds
200 M Run w/MB
10 MB DL
10 Burpee over MB

Mobility: 5 mins
KB Calf Crush 2 mins per leg

Strength: 15 Mins
3×8 Super Set Climbing
Straight Bar Skull Crushers
Lat Press Down (use band and pvc)

Metcon: 15 mins
21-15-9 reps
Deadlift 225/155
Ring Dips

Elite Comp Class:

1)Gymnastics
15 min
3 Supersets @ the following %s
Strict HSPU – (90+1 rep / 80+1 rep  / 70+1 rep)
Hanging L-Sits (90/80/80)
3 Min Rest
2) Deadlift 20 mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

3) Conditioning
3 Rounds 20 cap
7 Thrusters 165/115
10 MU
7 Snatch 165/115

    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. 

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