November 1, 2017 by thao

11/1/17

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Chris Colon repping CFDNR well at this years Monster Mash. He is currently looking for a partner to do Jingle all the weights in December. Hit him up if you would like to partner with him!

Freedom WOD Classes

Warm Up: 5 mins
3 Rounds
8 Single Leg KB RDL (each leg)
8 Russian KB Swing
8 Goblet Sq

Mobility: 
LAX Ball Thoracic Spine

Strength:
8 mins
3×4 Split Jerk Strict Press at 70% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×4 Jerk Balance at 70% of Jerk 1 RM

Metcon:
30-20-10 reps
V-Ups
Box Jumps 24/20
Shoulder To Overhead 75/55

Elite Competition Class

1)Barbell Cycling
5 Clusters (165/115)
3 Clusters (185/135)
1 Cluster (205/145)
Rest 2:00
5 Clusters (185/135)
3 Clusters (205/145)
1 Cluster (225/155)
Rest 2:00
5 Clusters (205/145)
3 Clusters (225/155)
1 Cluster (245/165)

2)Gymnastics
Alternating On the Minute x 10 (5 Rounds)
B) 200 Meter Run with Weight Vest (20/14)
B) Max Strict Chest to Bar Pull-ups in 30 seconds with Vest (20/14)

3)Conditioning
5 Rounds:
12 Reverse Dumbbell Lunges (70/50)
9 Dumbbell Clean and Jerks (70/50)
6 Bar Muscle-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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