24/7 access included in membership

November 13, 2016 by thao

11/14/16

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Freedom WOD Classes

Warm Up:
400 M Run
20 Air Squats With 3 Second Pause At The Bottom

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Piriformis/Glutes Lax Ball Rolling

Strength:
“B5 Week”
Front Squats
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

Metcon:
4 Rounds
20 Hang Power Snatch  95/65 (No Ghost Riding, Control Your Weight Down)
20 Box Jumps 30/24

Elite Competition Class

1.  Snatch
60%/4
70%/4
75%/4
(80%/4)2

2.  Snatch Pull
(95%/3)4

3. Back Squat
(80%/4)5

4.  Conditioning
“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

    EXPERIENCE CROSSFIT DNR

    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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