October 24, 2016 by thao

10/25/16

Night-Of-The-Living-Deadlift-CrossFit-DNR-Fort-Collins-Best-Gym-NOCO

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NightOfTheLivingDeadLiftAs a reminder there will be no classes on Saturday the 29th. We will be moving everything over to the new gym instead. We would love any extra help we can get, so feel free to come and join in on the fun!

Freedom WOD Classes

Warm Up:
3 Rounds
5 MB Cleans
10 Double Unders

Movement of the Week:
Accumulate 4 mins  Every Day
Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y

Strength:
“A4 Week”
10 Min EMOM
5 Hand Stand Push Ups

Metcon:
“Night of the Living Deadlift”
10 Deadlift 225/155
10 Box Jumps
9 Deadlift 225/155
10 Box Jumps
8 Deadlift 225/155
10 Box Jumps
7 Deadlift 225/155
10 Box Jumps
6 Deadlift 225/155
10 Box Jumps
5 Deadlift 225/155
10 Box Jumps
4 Deadlift 225/155
10 Box Jumps
3 Deadlift 225/155
10 Box Jumps
2 Deadlift 225/155
10 Box Jumps
1 Deadlift 225/155

Elite Competition Class

1.  Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken kipping HSPU
Advanced:  EMOMx7:  9 unbroken kipping HSPU
Intermediate:  EMOMx7: 6 unbroken kipping HSPU
Beginner:  EMOMx7: 3 unbroken kipping HSPU

    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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