January 21, 2022 by DNRadmin

1/21/22

CrossFit DNR RollerLand Community Skate Night Best Gym In Fort Collins

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Join us tomorrow at @rollerlandskatecenter from 6-9 pm! Witness @kodys_handle in all his glory and enjoy some time outside of the gym walls with our awesome community!

** the 5:20, 6:20 and 7:20 pm classes will be closed down tomorrow for the community event**

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 Alt KB Swings
10 Alt Lunges
10 Snatch

Mobility: 6 Mins
90 Sec /side Hip/Glute Lax Smash Smash

Strength: 15 Mins 
Snatch
3 Rep Max (10 min)
3 Reps @ 95% 3RM (5 min)
3 Reps @ 90% 3RM

Metcon: 14 Mins
4 Rounds
12 Left Arm KB Snatches 53/35
25 Foot KB Walking Lunges (north-south)
12 Right Arm KB Snatches 53/35
25 Foot KB Walking Lunges (north-south)

Hold the KB however you want for the lunges but for that added bit of hell yeah you should go overhead via the same are you just did snatches with!

    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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