24/7 access included in membership

October 26, 2022 by DNRadmin

10/26/22

f.IT-Halloween-Week-WOD-1-Crossfit-DNR-Fort-Collins-Col

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Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
1:30 Hip & Ankle Opener
1:00 / Side Samson Stretch
15 Air Squats
10 MB Cleans

Conditioning: 10 Mins
6 x Intervals :30 Work / 1:00 Rest
Bike / Row / Ski

Mobility: 8 Mins
Athlete choice hip / leg stretches

Metcon: 15 Min Cap
“f.IT”
100 MB Cleans 20/14
*EMOM Perform 5 Box Jumps 24/20

Olympic Weightlifting Class

Warm Up: 8 Mins
1:30 Hip & Ankle Opener
10 / Side Front & Lateral Kicks
5 Inchworms
10 RDLs
10 Overhead Squats
10 Squat Snatch

Drills: 15 Mins
3 x 6 High Hang Squat Snatch – light weight
3 x 6 Snatch High Pulls or Panda Pulls – heavy

Strength EMOM: 20 Mins
Every 2 Mins x 10 Rounds
0:00-10:00
2 Hang Squat Snatch + 2 Squat Snatch w/ Pause in Catch
10:00-20:00
1 Squat Snatch – Build to 90-95%

    EXPERIENCE CROSSFIT DNR

    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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