November 9, 2017 by thao

11/9/17

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Happy Birthday Coach Kyle!  Love you Bro!

Freedom WOD Classes

Warm Up:
3 Rounds 
5 KB Turkish Get up
7 Inch Worms w/Push Up
9 Single Leg KB Deadlift (each leg)

Mobility: 5-8 min
Lax Ball Chest and Shoulder
2 Min T-spine drill

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpee
Even: 8-10 Dips

 

Metcon:
In Teams of Two Complete
“Kyle”
17 Min AMRAP
11 Bench Press 115/95
9 Cal Row or Bike
7 Burpee

Complete a full round then rest while your partner does the same. Only one person can work at a time.

Elite Competition Class

1)Run Conditioning
20 Minute “Out and Back Run”
Turn around at the 10:00 mark, and the goal is to arrive
back where you started exactly at the 20:00 mark

2)Conditioning
For Time:
30/24 Calorie Assault Bike
30 Burpee Box Jump Overs (24/20)
30 Thrusters (115/80)
30 Bar Muscle-Ups
30 Thrusters (115/80)
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Assault Bike

3)Midline
For Time:
50 GHD Sit-Ups
10 Glute-Ham Raises
35 GHD Sit-Ups
10 Glute-Ham Raises
20 GHD Sit-Ups
10 Glute-Ham Raises

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

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