24/7 access included in membership

December 27, 2016 by thao

12/28/16

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Saturday Yoga and Mobility classes are being moved to 12:00pm starting January 7th. Ashley and Miro are here to help you improve your movements and get rid of any nagging aches you might have from lack of mobility. $5.00 drop in or $10.00 for the month. Lets start 2017 off the right way, better movement patterns and improved mobility = Gains!

Freedom WOD Classes

Warm Up:
Wall Ball Warm Up

Movement of the Week:
2 Mins Per Arm
Shoulder Smash

Strength:
Jerk
75% x 5
85% x 3

Strict Press 75% of 1RM
5 Reps EMOM x 5 mins

Metcon:
12 Min AMRAP
75 Wall Balls 20/14
45 Double Unders 2:1 Singles
15 C-2-B Pull Ups

Elite Competition Class

1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

2. Clean Pull
(100%/3)4

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

    EXPERIENCE CROSSFIT DNR

    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. 

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