January 20, 2021 by DNRadmin

1/20/21

crossfit outdoors in the wild dnr fort collins colorado

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Freedom WOD Classes

Warm Up: 7 Mins
400 M Run
10 KB RDL
10 Russian KBS
10 Power Snatch
1:00 PVC ROM
1:00 Hip & Ankle Opener

Strength/Technique: 18 mins
18:00 to Complete all of the following:

2 x 3 Hang Squat Snatch + 1 Squat Snatch
*Use these sets to build in weight and warm up

3 x 3 Squat Snatch 70-77% *not touch and go*

2×8 Deadlifts 65-72%

Home WOD: 15 Min Cap
For Time:
40 Russian KBS (53/35)
30 Box Jumps (24/20) OR Tuck Jumps
800 M Run
30 Box Jumps (24/20) OR Tuck Jumps
40 Russian KBS (53/35)

Metcon: 15 Min Cap
For Time:
40 Russian KBS (53/35)
30 Box Jumps (24/20)
800 M Run
30 Box Jumps (24/20)
40 Russian KBS (53/35)

    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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