24/7 access included in membership

October 14, 2016 by thao

10/14/16

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Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Couch Stretch

Strength:
“C3 Week”
Snatch
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
Happy 21st Birthday Sarah Hosler
In Teams of Two
21 Min AMRAP
100 Double Unders
80 Wall Balls 20/14
60 Single Leg KB Floor Sweepers 35/25
40 Snatch 105/75
20 Back Squats 105/75
10 Wall Walks

Elite Competition Class

1.  Conditioning
4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)

2.  Skill Conditioning
Choose one of the following:
Ninjas:  5×75 Unbroken Double-unders, :15 rest between sets
Advanced: 6×50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets
Beginner:  8×20 Unbroken Double-unders, 1 min rest between sets

    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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