October 21, 2015 by thao


Welcoming in October with 31 days of horror CrossFit DNR Fort Collins Co


Kyle and Kody contracted the “Z” virus at Last Years Zombie Crawl in Old Town.

This years Zombie Crawl is on Saturday the 24th and starts at 5:00pm. So after the Halloween WOD at CFDNR you should plan on going down and partaking in the fun!

Freedom WOD Classes

Warm Up:
“JunkYard Dog”

12 min
Split Jerk Drill: Working on split/speed/and drive under the bar (PCV or Unloaded Bar)

12 min EMOM Note: Do not go any heavier than 60% of your 1RM
Odd min: 2 Split Jerk : Work on proper foot work 50/50 splits
Even min: 2 Push Jerk : Work on catching in the hips/heels

100 Back Squats 135/95
EMOM perform
5 Push Ups

Elite Competition Class

1. Conditioning
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

3. Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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