January 1, 2018 by thao



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HELLO 2018! We hope you are as excited as we are. Time to set them goals and put the time in to achieve them. The 2018 CrossFit Opens registration starts 1/12/18 so be ready. Also CrossFit DNR is hosting the FoCo Throw Down on the 21st, there are two devision Open and RX. If you have been thanking about doing a competition then this is the one for you, its here in house at CFDNR and only $25.00 to register. For more info go to https://crossfitdnr.com/foco-throwdown/ or ask a coach.

Freedom WOD Classes

Warm Up:
3 Rounds
5 Hollow Body Swings
5 Hang Squat Snatch With PVC Pipe or Unloaded Bar Bell
5 Air Squats with a 3 second pause in the bottom

6 Rep Max 12 mins

6 Rep Max 12 mins
Back Squat

Happy Bday Walker
13th Bday WOD 12/31/05
15 min AMRAP
12 Pull Ups
05 Power Cleans 155/110
31 Double Unders
05 Squat Clean 155/110
13 Burpees

Elite Competition Class

1. Pausing Snatch 
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level


On the Minute x 7:
1 Snatch
Not to exceed 93%

2. Back Squat
On the Minute x 6:
5 Back Squats – 78%

3. Ring Muscle-Ups
For Time:
4 Sets of 30% of Max Unbroken Reps
50/35 Calorie Row
3 Sets of 30% of Max Unbroken Reps

Rest as little as needed to ensure each set
is completed unbroken. Set does not count if there
is a break.

4. Conditioning
3 Rounds:
20 Dumbbell Snatches (80/55)
20 Box Jump Overs (30/24)
20 Toes to Bar
20/15 Calorie Assault Bike

Brother Bro’s Barbell Club

(Session One)
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Sets 2-3 – 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 – 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 80% of 1-RM Snatch
*Sets 9-10 – 1 rep @ 85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

In 18 minutes, establish a 8-RM Back Squat

Four sets of:
Glute Ham Raise x 6 reps
Chinups x 12 reps
Rest 30 seconds


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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