January 18, 2023 by DNRadmin

1/18/23

CrossFit DNR Best Gym In Fort Collins Competition Elite Athletes Competitors Team Snatch Dragons

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Don’t forget to register for the in-house comp this Saturday!

CrossFit DNR In House Competition Registration

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
20 Banded Pull Aparts
10 DB External Rotation
10 Banded Good Mornings
10 RDL

Strength: 15 mins
Tempo Strict Hand Stand Push Ups (kip up only as a last resort)
3×5 Tempo HSPU: 3-2-1-0
3 sec down, 2 at the bottom, 1 sec Up, 0 at the bottom

Work with pad/plate under head or off a box if needed. Kick ups on wall with 3 sec negative then re-kick back up is also an option.

Metcon:
Tabata “Diane” 20/10 Rotating for 8 mins
Deadlift 225/155
Hand Stand Push Ups

Olympic Weightlifting Class

Warm Up:
10 Wall Therapy OH Squats w/ 2 sec pause
15 Pull Aparts
10 Snatch High Pulls
10 Hang Power Snatch

10 Min Strength EMOM:
3 Power Snatch (not touch n’ go)
Build to 80%

Every 2:00 x 5 Rounds
5 High Hang Squat Snatch

Strength:
3 x Superset
5 Overhead Squat 75-80%
5 Box Jumps (as high as possible)

3 x 5
Sotts Press OR Back Rack Push Press

    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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