Coach Kody Owner CrossFit DNR Fort Collins Colorado

This is the last day of our current program. Kody will be taking over starting Monday! Get ready for the change over ha ha ha ha Freedom WOD Classes Warm Up: 7 Mins 5 Burpee Broad Jumps 15 / Side Lateral Monster Band Walk (around knees) 10 Monster Band Back Squats 20 Band Glute Bridges

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danny hspu crossfit dnr fort collins colorado

Freedom WOD Classes Warm Up: 5 Mins 1:00 PVC ROM 20 Pull Aparts 200 M Run / 250 M Row / 600 M Bike 20 Pull Aparts Strength / Mobility:  20 Mins 3 Giant Sets of: 6 Strict Press 72% 4 Split Jerks – 2 Second Pause In Catch 15-20 Band T’s 10-15 Seated DB External

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mama knapp happy birthday crossfit dnr fort collins colorado

Happy Birthday Mama Knapp! We’re so lucky to have you to look up to! Freedom WOD Classes Warm Up: 6 mins 2 Rounds, :30 Each: Air Squat Push Ups Inchworms Box Jump / Step Ups Then: 10 Power Cleans 10 Squat Cleans Strength 20 Mins 3RM Squat Clean *Reps are NOT touch n’ go Alternative

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Kari Pearce Power Abs CrossFit DNR Fort Collins Colorado

Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM 10 Burpees 5 Jefferson Curls 10 Push Press :30 Plank :30 Cat Cows 10 Push Ups Midline: 10 Mins Midline Kari Pearce – 10 Mins – Video (2:30-5:30) 10 Min AMRAP: 4 Rounds 6 Plank Walkouts (from knees as needed) 12 Per Side – Side

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squat snatch crossfit dnr fort collins colorado

Freedom WOD Classes Warm Up: 8 mins 10 / Side Front and Lateral Kicks 10 OH Squats 10 Sotts Press (PVC if needed) 10 Snatch High Pulls 10 Power Snatch 10 Squat Snatch Strength 25 Mins 3RM Squat Snatch *Reps are NOT touch n’ go Alternative = 4×6 Power Snatch *Find your working weight for

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happy birthday crossfit dnr fort collins colorado

Happy 21st Birthday Jenny! Let’s get fit before you get weird this weekend! Freedom WOD Classes Warm Up: 6 Mins 15 / Side Lateral Monster Band Walk (around knees) 10 Band Back Squats 10 Power Snatch 2:00 Jump Ropes Strength / Mobility:  20 Mins 3 Giant Sets of: **Look at the later monster walk video

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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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