December 15, 2016 by thao

12/15/16

Share

FrontWordSquarLogoRearWordSquarLogo

FrontCompLogo RearCompLogo

The NEW Tee’s and Tanks are in and ready for YOU!

Freedom WOD Classes

Warm Up:
21-15-9
Strict Press Unloaded Bar
Pendlay Rows Unloaded Bar

Movement of the Week:
Scap Pull Ups
3 Sets of 7-10 Reps

https://www.youtube.com/watch?v=sfTsgt-a63c

Strength:
Max Out Week 2
Max Effort Hand Stand Push Ups

Metcon:
15 min cap
4 rounds for time of:
6 Hand Stand Push Ups
12 Pull Ups
24 Single Arm KB Floor Sweeper 35/25 (12each arm)

Elite Competition Class

1.  Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)

2.  Stamina Conditioning
EMOMx10: 8 TTB + 8 1-arm DB snatch – you choose the weight (4/side)

    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!

      [honeypot level]