October 26, 2017 by thao

10/26/17

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Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
20 PVC Pipe Pass Throughs
10 Hollow Swings
10 Single Leg Squat Jumps
20 PVC Pipe Windmills

Mobility: 10 min
Chest and Triceps

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpees
Even: 8-10 T-2-B

Barbell Tech: 5 min
Snatch /C&J

Metcon: 
“Invasion Of The Barbell Snatchers” AKA “Isa-Grace”
30 Snatch 135/95
30 Clean and Jerk 135/95

Elite Competition Class

Run Conditioning – 28 Mins
On the 4:00 x 3 (On the 0:00, 4:00, and 8:00)
800 Meter Run
Rest 4:00
On the 4:00 x 3 (On the 16:00, 20:00, and 24:00)
800 Meter Run

Rope Climbs Test – 5 Mins
AMRAP 5:
Legless Rope Climbs

Conditioning – 20 Mins
Buy In: 50/35 Calorie Assault Bike
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 50/35 Calorie Assault Bike

    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?

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