October 23, 2015 by thao

10/23/15

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Hope everyone has there costumes ready to go for Saturday! ShopBoxBasics.com will have a booth set up with prizes and give-a-ways. There will be Free beer for after your work out, ANYONE that would like to bring treats are more than welcome to do so. Note there will not be any open gym on Saturday due to the Halloween event.

Freedom WOD Classes

Warm Up:
Plate Warm up.

Strength:
Clean Pulls
90% x 5
100% x 3
110% x 1

10 min EMOM On the 2 minute
1 Power Clean + 1 Squat Clean + 1 Front Squat

Metcon:
Tabata
all 8 rounds/4 mins of 20 sec on/10 sec off at one station before moving to the next station.
GHD Sit ups
Row for Cals
K-2-E
Ab Mat Sit Ups
MB Russian Twist

Elite Competition Class

1. Strength
EMOMx10: 1 Back Squat, across

2. Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 75/55

 

 

 

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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. 

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