October 19, 2017 by thao

10/19/17

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Don’t forget to tell your friends about our Liberty Fundamentals Promo. And remember if they sign up you get $20.00 off your next month and your friend also gets $20.00 off there first full pay month. 

Freedom WOD Classes

Warm Up:
250 M Row
15 Russian KB Swings
200 M Run
15 Russian KB Swings

Strength: 10 min
10 Min EMOM
Odd: 8-10 HSPU
Even: 8-10 Pull Ups

Metcon: 25 mins
In Teams of Two Complete
5 Rounds of
4 Min AMRAP
12 Cal Row/Bike
10 Deadlift (135/95)
8 Burpees

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.

Elite Competition Class

Run Conditioning
– 24 Mins
3 Rounds:
3:00 Light, 3:00 Fast
Rest 3:00 between rounds
Gradually build in intensity on each 3:00 fast interval

Rope Climbs – 10 Mins, Some athletes will perform this 1st or 3rd
7 Sets, Not For Time:
1 Legless + 1 Legged

Conditioning – 20 Min Cap
For Time:
1000 Meter Row
50 Overhead Squats (65/45)
1000 Meter Row
50 Thrusters (65/45)
1000 Meter Row
50 Front Squats (65/45)

    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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