November 2, 2017 by thao

11/2/17

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Freedom WOD Classes

Warm Up:
2 Rounds
250 Row
10 Lunges each leg

Mobility: 5-8 min
Quad Barbell Smash

Strength: 10 min
5 Min EMOM
8-10 Ring Rows

Metcon:
4 Rounds
400 M Run
50 Air Squats

Elite Competition Class

Run Conditioning
3 x 600 Meter Run
rest :30 seconds between efforts
4 x 400 Meter Run
rest :30 seconds between efforts
5 x 200 Meter Run
rest :30 seconds between efforts

Rope Climbs
21 Calorie Ski Erg
5 Legless Rope Climbs
15 Calorie Ski Erg
3 Legless Rope Climbs
9 Calorie Ski Erg
1 Legless Rope Climb
Rest 3:00
21 Calorie Ski Erg
5 Rope Climbs
15 Calorie Ski Erg
3 Rope Climbs
9 Calorie Ski Erg
1 Rope Climb

Conditioning
400 Meter Sled Push
6 Rounds “The Chief” (155/105)
200 Meter Sled Push
4 Rounds “The Chief” (155/105)
100 Meter Sled Push
2 Rounds “The Chief” (155/105)
*Sled loaded to 1/2 Bodyweight
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

 

    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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