November 26, 2020 by DNRadmin

11/26/20

Coe hero wod thanksgiving workout crossfit dnr fort collins co

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Thank you Coach TJ for opening up classes today! From the Knapp family and all of the hooligan coaches, we hope you have a great Thanksgiving and remember all of the amazing things to be grateful for in spite of a crazy year.

U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Washington, died April 27, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife, Katrina; two sons, Killian and Keith Jr.; and daughter, Klover.

Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or .7 Bike
2:00 Hip and Ankle Opener
2:00 PVC ROM

Then – coach led
10 Front Squats
10 Push Presses
10 Tempo Thrusters – Slow front squat to explosive extension. Pause at top and take a deep breathe before next rep
20 Banded Pull Aparts

Mobility: 5 Mins
Athlete choice mobility

Home WOD:  22 Min Cap
“Coe”
10 Rounds For Time:
10 Thrusters (95/65) Or 5/side DB Thruster
15 Hand Release Push Ups

Metcon: 22 Min Cap 
“Coe”
10 Rounds For Time:
10 Thrusters (95/65)
10 Ring Push Ups

 

    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. 

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