November 30, 2022 by DNRadmin

11/30/22

Crop Tops and Short Shorts coming back in a big way CrossFit DNR 2022 CrossFit Open Fort Collins Colorado Best Gym In Fort Collins

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Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or .7/.6 Mile Bike
Then 2 Rounds:
5 KB Jefferson Curls
10 Hang Power Cleans
:30 Hollow Rocks / Hold

Conditioning: 10 Mins
10 Rounds:
8 / 6 Cal Row / Bike / Ski
:20 Rest Between Rounds

Mobility:
6-8 Min Athlete Choice Hip / Leg

Metcon: 18 Min Cap
3 Rounds For Time:
500/400 M Row OR .7/.6 Bike
15 T2B or V-Ups
15 Ball Slams
5 Power Cleans 165/110

Olympic Weightlifting Class

Warm Up: 5 Mins 
1:30 Hip & Ankle Opener
15 Band Pull Aparts from overhead
1:00 PVC ROM
10 Power Clean & Jerks

Technique and Drills: 20 Mins
3×8 / Side Split Jerk Press – Elevated Front Leg – Video
3 x 5 Press From Split “Earthquake Bar”

Strength: 15 Mins
8 Min EMOM:
1 Power Clean & Split Jerk
Then
4 x 1 Split Jerk From Rack

    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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