January 14, 2021 by DNRadmin

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db squats crossfit dnr fort collins co

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Freedom WOD Classes

Warm Up: 9 Mins
2 Rounds:
:30 Hollow Hold
5 Burpees
10 Box Jumps
5 / Side Lunges
Then: 2:00 / Side Samson Stretch

Strength: 12 mins
12 Min Circuit:
15 / Side Banded Overhead Pallof Press – Video
10 MB or Rower Pike Ups
5 / Side Strict Knee Raises w/ Twist
1:00 Plank Hold

Home WOD: 19 Mins
3 Min AMRAP
10 V-Ups
8 Alt. DB Step Ups (53/35) Or Lunges
6 Burpee Box Jumps (24/20) or Burpee Broad Jumps
4 Muscle Ups or 4 Dips
2 Min Rest
Repeat as 5 Min AMRAP
2 Min Rest
Repeat as 7 Min AMRAP

Metcon: 19 Mins
3 Min AMRAP
10 T2B
8 Alt. DB Step Ups (53/35)
6 Burpee Box Jumps (24/20)
4 Muscle Ups or 4 Dips
2 Min Rest
Repeat as 5 Min AMRAP
2 Min Rest
Repeat as 7 Min AMRAP

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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