24/7 access included in membership

November 18, 2016 by thao

11/17/16

Share

Ahhh yes. The most wonderful time of year is here, snow and all! We received our Christmas tree today and soon, there will be papers with kids names on them hanging from the tree who come from neglected and abused pasts. You can help make their holiday season a little bit brighter by choosing a gift on their list to get them for the holiday season. Let’s show these kids what an amazing holiday season looks like! 🎄❄️

Freedom WOD Classes

Warm Up:
Med Ball Warm Up

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

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

Metcon:
In Teams Of 3
25 Min AMRAP
1500 M Row
30 Russian KB Swings 70/53
30  Toe-2-Bar
30 Bench Press 155/110
30 Burpee
30 Sumo Deadlift High Pull  70/53

Only one person can work at a time split reps up equally

Elite Competition Class

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1

3.  Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

4.  Conditioning
“22”
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!