December 10, 2020 by DNRadmin


season of giving fundraiser crossfit dnr fort collins colorado


One more week to drop off your donations to Rocky Mountain Kids under the tree. Please be sure to label the gift with the kids names. We will be taking them down Friday the 18th around 7:00 p.m. Thank you Hooligans!

Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
Then 2 Rounds:
10 Kip Swings
5 / Side KB Bottoms Up Press
5 Burpee Broad Jumps

Strength / Mobility: 12 mins
Gymnastics Complex – Same as last week. Next week, the rep scheme will get harder
On the 4:00 x 3 Rounds
Pick an option:
A. 3 Bar Muscle Ups + 4 Strict Pull Ups + 5 Pull Ups (C2B if possible)
B. 4 Strict Pull Ups + 8 Kipping Pull Ups
*Aim to go unbroken – modify to other challenging variations as needed
**Perform Shoulder Mobility During Rest

Home WOD: 12 Mins
2 Rounds of:
5 Min AMRAP:
5 HSPU or Hand Release Push Ups
7 Pull Ups or Bent Over KB Rows
9 Box Jumps (24/20) or Broad Jumps
Rest 2 Mins Between AMRAPs

Metcon: 12 Mins
2 Rounds of:
5 Min AMRAP:
7 Pull Ups
9 Box Jumps (24/20)
Rest 2 Mins Between AMRAPs


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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. 

      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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