December 27, 2020 by DNRadmin


brother bros crossfit dnr fort collins co


Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
10 / Side Standing Lateral Leg Lifts
10 / Side X-Band Walks
10 / Side Fire Hydrants
10 / Side Donkey Kicks – Video

Strength/Technique: 13 mins
High Hang Squat Clean – Video
8 Min EMOM:
Min 1,2,3: 5 High Hang Squat Clean – Video
Min 4-8: 3 Tempo Squat Cleans (50-75%)
*modify to power cleans as needed

Home WOD: 12 Min Cap
10-1 For Time:
Back Squats (155/105) OR DB/KB Goblet Squats
Alt. Single DB/KB Step Ups (50/35) OR Alt. Goblet Lunges
Box Jump Overs Or Tuck Jumps

Metcon: 12 Min Cap
10-1 For Time:
Back Squats From Rack (155/105)
Alt. Single DB Step Ups (50/35)
Box Jump Overs


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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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