November 25, 2015 by thao



CrossFit DNR is thankful for the amazing athletes and community that you all have help build over that last few years! Thank you so much and have a wonderful Thanksgiving! 

Freedom WOD Classes

Warm Up:

5 min EMOM
Strict Press at 75% of 1RM x 5 reps

10 min to Jerk
Warm ups set
75% x 5
80% x 3

7 rounds for time of:
7 KB Power Snatch 53/35 (7 each arm)
7 Box Jumps 30/25
17 Unbroken Double Unders or 34 Singles

Elite Competition Class

1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground

2. Barbell Conditioning
EMOMx7: 3 Squat Snatches

3. Conditioning
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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