September 17, 2017 by thao

9/18/17

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DO NOT RETREAT, DO NOT GO GENTLE… You Must Bring The Pain! 


Warm Up:  
5 Mins
2 Rounds
7 Thrusters unloaded bar
7 Hollow Body Swings
7 Push Ups
7 Cleans

Mobility & Set Up: 8 Mins
Shoulder and Chest

Metcon: 
“Performance Test”
400 M Run
Fran 75/55
400 M Run
MB Elizabeth 20/14
400 M Run

Note: 

Fran              MB Elizabeth
21-15-9          21-15-9
Thruster       Med Ball Cleans
Pull Ups        Dips

You need to write your times and all modifications down.

Elite Competition Class


1) Overhead Squat
15 Mins
5 x 3 Snatch Balance + OHSQ @50% of SN 1RM

2) Snatch 15 Mins
4×5
Touch and go, Increasing load each set

2)Conditioning
6 Rounds
7 Power Cleans 155/110
30 Double Unders

    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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