November 30, 2017 by thao

11/30/17

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Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues).

Some important things to note:

– This is a social event, meaning there will not be a workout, but there will be adult beverages. Family (including kids) and significant others are invited, too!

– The holiday party is a Potluck style party, so we will need people to bring a dish to share (meat!!!…and other things, too). Share what you’re bringing on the Facebook event.

– Ugly sweaters are a MUST!

– We White Elephant again this year. There are a few rules that we have: The gift must be under $20 and if you are bringing a gift as a couple/family, please only get a number as a couple/family. Make sure to bring the gift wrapped! Gifts will be able to be stolen twice! Once a gift is stolen two times, that gift stays where it is and can no longer be stolen. *ADULTS ONLY**

– You can bring your own favorite beer/adult beverage, but let’s keep it classy and make sure you have a designated driver!

– There will be a Facebook event set up for you to RSVP to and comment on what dish you are bringing. If you don’t have a Facebook, let Bre, Kody or Kyle know what you’re bringing.

Freedom WOD Classes

Warm Up:
Plate Warm Up

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
V-ups or Tuck-ups

Metcon: 18 Min Cap
1000 m Row
30 Front Squats 135/95
40 Pull Ups
50 Sit Ups
800 m Run

If needed half the athletes will start on the row and the other half start on the run. Then simply finish on what ever you didn’t start with e.g. run or row.

Elite Competition Class

1. Legless Rope Climbs
EMOM x 10
20 Tripple Unders
AMRAP Legless Rope Climbs in time remaining

2. Conditioning
5 Rounds on the 5:00:
21/15 Calorie Assault Bike
12 Burpee Pull-Ups
9 Deadlifts (185/135)
6 Hang Power Cleans
3 Overhead Squats

3. Run Conditioning
3 x 1200 Meter Run
Rest 2:00 between
5 x 400 Meter Run
Rest 1:00 between
Rest 2:00 after final 400m
1600 Meter Run

4. Midline
3 Rounds For Quality:
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit

    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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