24/7 access included in membership

October 2, 2015 by thao

10/2/15

Share

CFDNR 1st Halloween WOD

Freedom WOD Classes

Warm Up
2 Rounds of
5 Ball Slams
5 Back Extensions
5 Beat Swings
5 KB SDLHP 35/25

Mobility:
Neurological Mobility

Strength:
6 min EMOM
Front Squat at 70% of 1RM x 3 reps

Clean
70% x 3
75% x 3
80% x 3

Metcon:
18-15-12-9-6 reps
Front Squat 115/75
GHD Sit-ups

0r 2:1

36-30-24-18-12
ABMAT Sit-ups

Elite Competition Class

1. Conditioning
3 Rounds:
30 HPC, 95/65
30 Abmat Sit ups
30 Box Jumps, 24/20

2. Squat
EMOMx10: 1 Back Squat, across

3. Rowing
50-40-30-20-10-20-30-40-50 Calorie Row, equal work:rest

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!