November 16, 2017 by thao

11/17/17

Share

Image may contain: one or more people and text

Remember the gym will be closed this Saturday 11/18 as we have several athletes including coaches taking part in the Turkey Challenge at CrossFit MBS in Broomfield. If you get a chance come out and support your CFDNR athletes and team. 

Freedom WOD Classe:

Warm Up:
With unloaded Barbell
5 reps of each, two times through the complex
Clean Grip RDL
Clean Panda Pull from Below Knee
Muscle Clean
Front Squat
Hang Power Clean

Strength:
Clean (this is ran as a group with the coaching leading the count)
3×4 at 65% With a 3 sec pause at the top of the “Lift off” or right above the knees 10 Mins

Front Squat (Mobility between sets)
3×4 at 65% With a 5 sec pause in the bottom position of each rep

Metcon:
9-7-5
Hand Stand Push Ups
Muscle-Ups or 2:1 Dips
Squat Snatch 135/95

Elite Competition Class

1)Deadlift
On the Minute x 7
3 Deadlifts
Build each set

2)Conditioning
4 Round For Time:
21 Kettlebell Deadlifts (100’s/70’s)
15 Box Jump Overs (24/20)
9 Dumbbell Push Jerks (70’s/50’s)

3)Conditioning
For Time:
27-21-15-12-9
Calorie Row
Wallballs (30/20)

4)Midline
Accumulate 4:00 SandBag Hold (120/100)

 

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]