December 14, 2017 by thao



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Hey DNR family!
Don’t miss out on Coach Jakes last class of coaching at DNR at 7:20pm. He would love to see any and all of you there for one last throw down/goodbye. Lets send him off the right way, the DNR way with tons of energy and of course Jake’s favorite                        Lumineers playing loud.

Freedom WOD Classes

Warm Up:
3 Rounds
150 M Row or Bike
30 Sec Hand Stand Hold

5 Min EMOM
8-10 Burpee Box Jumps Overs (modify to 5-7 burpee BJO if needed)

12 min cap
4 Rounds
6 Hand Stand Push Ups
12 Ring Rows (feet on a box)
24 Russian KB Swings 70/53

Elite Competition Class

1. Conditioning
3k Row
3k Run

2. Conditioning
With a running clock…
0:00 – 2:00 : Max Legless Rope Climbs
2:00 – 4:00 : Max Distance Handstand Walk
4:00 – 9:00 : Front Squat Double (from rack)
9:00 – 14:00 : Power Clean + 3 Front Squat + Split Jerk (build to heavy)

Rest 1:00

On the 15:00, AMRAP 5:00:
21/15 Calorie Assault Bike
15 Double Kettlebell Deadlift 70/53
90 High/Low Kettlebell Walk 70/53 53/35
Max Dummbell Thrusters in time remaining 50/35


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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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