January 18, 2018 by thao

1/18/18

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Registration for the FOCO Throwdown is closed and the trophies are in. Look for heat times to be posted later today

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 mins
15 Banded Curls
15 Reverse Flies
10 Air Squats w/ 2 sec pause
5 Burpees

S&C EMOM: 12 Mins

4 Mins to set & go
8 Min EMOM
Odd: 6-8 Back Squat (~75%)
Even: 9-13 C2B Pull Ups (Or Jumping Pull Ups)

Mobility: 8 Mins

8 Mins: Spend time where it is most necessary
Lax Roll Quads & Foam Roll Lats

Metcon: 12 Mins

12 Min AMRAP Ladder
3-6-9-12…
Thrusters (95/65)
Lateral Burpee Bar Overs

Elite Competition Class – 12/23/17

1. Run Conditioning
6:00 On / 2:00 Off
4:00 On / 2:00 Off
2:00 On / 2:00 Off
4:00 On / 2:00 Off
6:00 On / 2:00 Off

2. Conditioning
On the Minute x 14:
Odd – 50′ Handstand Walk
Even – 5 Touch and Go Squat Snatches

Athletes build in loading

3. Conditioning
3 Rounds:
6 Rope Climbs
9 Parallete Handstand Push-ups
12 Dumbbell Snatches (100/80)

    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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