January 10, 2018 by thao

1/11/18

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We will be having a judges / Volunteers meeting this Friday evening at 8:20 p.m to discuss the flow and movement standards of  the Barbells & Badges, and FoCo Throwdown Competitions next weekend. All workout descriptions for the B&B have been released and can be found on the FB event page. 2 of the 3 workouts for FoCo Throwdown have been released and the final event will be announced on Friday. Remember to come and support the First Responder Community next Saturday for the B&B event!

Freedom WOD Classes

Warm Up:

250 M Row
Then 2 Rounds:
10 Hang Power Cleans
5 Dragon Flags

Midline: 6 Mins

4 Round Rotating Tabata (20:10)
Hollow Hold
Bicycle Crunch
Side Plank – alternate sides each round

Mobility: 12 Mins

2 Min / Side Lax Roll Traps
3 Min / Side Lax Roll Hips (Glutes, Hip Flexors, etc)

Metcon: 11 Mins

11 Min EMOM
Min 1: 8-12 C2B Pull Ups or Jumping C2B
Min 2: 8-12 Hang Power Cleans (115/75)
Min 3: Row Cals 16/12
Min 4: Rest
*Athletes can start at any station but Min 4 is rest for everyone*

Elite Competition Class – 12/16/17

1. “Wreckbag Mile”
8 Rounds:
10 Sandbag Cleans/Ball Slams – alternate each round w/ a partner if necessary
200 Meter Sandbag/Slamball Run

~100/70#

    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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