October 2, 2016 by thao

10/3/16

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Squatober is here!!!

Get your Halloween customs ready people! Make sure you check out this months new letter as there is so much that is happening this month. Try your best to  make it out to all the different CFDNR events!

Freedom WOD Classes

Movement of the Week:
Accumulate 5 mins Every Monday, Wednesday, and Friday
Middle Splits / Pancake

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
400 M Rum
Then
2 Rounds
5 Burpee Pull Ups
10 Kipping swings
15 Squat Tuck Jumps

Strength:
“B3 Week”
Front Squats
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
3 Rounds
50 Double Unders 2:1
40 Wall Balls 20/14 lb
30 Sit Ups
20 Med Ball Cleans 20/14
10 Burpees

Elite Competition Class

1.  Snatch*
A.  1×2 at 60%, – pause in the bottom for 10 seconds on both reps
B.  1×2 at 70%, – pause in the bottom for 7 seconds on both reps
C.  3×3 at 75% – pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

2.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

3.  Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

4.  Skill Conditioning
3×100 Double unders, 1 minute rest between sets

    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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