November 27, 2015 by thao




Black Friday Special: ALL merchandise is 15% OFF. SAY WHAT? This includes all apparel, Progenex and FitAid products! Offer valid 11/27/15 – 11/30/15 to all active CrossFit DNR members only..

Freedom WOD Classes

Warm Up:

5 min EMOM
Back Squat at 75% of 1RM x 5 reps

10 min to Clean
Warm up set then
75% x 5
80% x 3


3 Rounds
10 C2B Pull ups
10 Deadlift, 165/115
10 Hand Release Push Ups

Elite Competition Class

1. Squat
1RM Back Squat

2. Gymnastics Benchmark
Your Choice of 1 set of max unbroken reps of Muscle ups or Pull ups

3. Conditioning:
500m Row Time Trial

4. Conditioning
5 RFT:
7 unbroken TTB  + 14 unbroken Wall Balls (30/20) + 21 unbroken Double unders
Rest :30 between rounds


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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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