January 24, 2018 by thao

1/25/18

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Huge thank you to all the volunteers that made the competitions go so smoothly this past weekend. You are the real heros!

Freedom WOD Classes

Warm Up: 5 Mins

Team Plank

Conditioning EMOM:

8 Min EMOM
Odd: 8-12 Front Squats (135/95)
Even: 8-14 Bar Facing Burpees

Mobility:
2 Min / Side Barbell Smash Bicep
2 Min / Side Barbell Smash Tricep

Metcon:

12 Min AMRAP
400 M Run
20 OHS (75/55)
10 Burpee Broad Jumps (6’/4′)

Elite Competition Class – 12/27/17

Deload Week

1. Gymnastics Strength
3 Rounds:
4 Walk Walks
1 Min Plank
30 Sec Hollow Hold

2. DB Conditioning
3 Rounds For Time:
2 Turkish Get Up (53/35) – One side only10 DB Snatch (53/35) – Stay on same side only
25′ OH DB Lunge (53/35)1 Turkish Get Up (53/35) – Opposite Side
10 DB Snatch – Opposite Arm25′ OH DB Lunge
15 Ring Rows

Then Immediately: 30 DB Cleans (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. 

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