24/7 access included in membership

January 11, 2021 by DNRadmin

1/11/21

happy people crossfit dnr fort collins co

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Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
15 Glute Bridges
10 / Side X-Band Walks
10 / Side Fire Hydrants
5 Power Cleans
5 Front Squats

Mobility: 6 Mins
1:30 / Side
-Lax roll Traps
-Lax roll T-Spine

Strength/Technique: 18 mins
18:00 to Complete all of the following:
2 Rounds: 3 Hang Squat Cleans + 1 Squat Clean
*Use these sets to build in weight and warm up

3 Rounds: 3 Squat Cleans 70-75% *not touch and go*

Back Squats: 2×8 @ 65-70%

Home WOD: 10 Mins
4 Min AMRAP
4 Power Cleans (185/135 or ~70%) or 4/Side DB/KB Cleans
8 Box Jumps or Tuck Jumps
2 Min Rest
6 Power Cleans (135/95)or 6/Side DB/KB Cleans
12 Box Jumps (24/20) or Tuck Jumps

Metcon: 10 Mins
4 Min AMRAP
4 Power Cleans (185/135 or ~70%)
8 Box Jumps (24/20)
2 Min Rest
4 Min AMRAP
6 Power Cleans (135/95)
12 Box Jumps (24/20)

    EXPERIENCE CROSSFIT DNR

    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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