November 16, 2022 by DNRadmin

11/16/22

Funny-Burpee-Quotes CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
10 Burpees
1:00 / Side Couch Stretch
1:00 / Side Pigeon Stretch

Conditioning: 10 Mins
3 x 24 Cal Bike or Row – Female
3 x 30 Cal Bike or Row – Male
1:30 Rest Between Efforts

Mobility: 6 Mins
Athlete choice hip / leg stretches

Metcon: 15 Mins
15 Min AMRAP
14 Burpees
14 Sit Ups
14 Box Jumps 24/20
14 Russian KBS 70/53

Olympic Weightlifting Class

Warm Up: 8 Mins 
1:30 Hip & Ankle Opener
1:00 PVC ROM
10 Power Snatch
10 OH Squats
10 Squat Snatch

Strength: 15 Mins
8 Min EMOM – Build in weight to ~75%
1 Squat Snatch
Then 7 Mins to establish 4×1 Heavy Squat Snatch – Build to 90-95%

Drills: 15 Mins
3×8 Snatch Balance
3×5 Snatch Deadlift – Heavy

    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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