January 15, 2018 by thao

1/16/18

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After Barbells & Badges finishes up on Saturday we will be heading over to Maxline for the after party, where $1 of every beer you purchase will be donated to the Fort Collins Police Department Benevolent Fund

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds with a 5 min limit:
10 Jumping or Kipping Pull Ups
10 / Side Jumping Lunges or in place
30 DU or 1 Min Practice

S&C EMOM: 12 Mins

4 Mins to set & go
8 Min EMOM
Odd: 1-6 Bar MU or 6-10 Strict Pull Ups
Even: 8/Leg OH Barbell Lunges (95/65 or scale)

Mobility: 5 Mins

2 Mins / Side Chest Smash

Metcon: 13 Mins

Partner “Twos-Days” – 13 Min Partner AMRAP:
50 DU / 100 Singles
15 Bench Press (115/75)
15 T2B
*Rotate as needed*

Elite Competition Class – 12/19/17

1. Handstand Pushups
For Time:
15 Strict Deficit Handstand Push-ups (4.5/3)
18 Strict Deficit Handstand Push-ups (3/1.5)
21 Strict Handstand Push-ups
24 Kipping Handstand Push-ups

2. Pause Front Squat + Front Squat
Build to a Heavy Complex

3. Conditioning
21-15-9:
Kettlebell Swings (70/53)
Front Squats (155/105)
Calorie Assault Bike

Rest 5:00

21-15-9:
Kettlebell Swings (70/53)
Front Squat (135/95)
Calorie Assault Bike

4. Trueform / Air Runner
3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / 1:30 off

    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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