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December 29, 2016 by thao

12/30/16

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Make note of the reduced hours today, No 6:20 or 7:20 classes. We are closed Saturday. Back open for normal hours on Monday!

Don’t forget to get set up on Auto Payment to keep your current rate! Rates increase on January 1st. There is no contract associated with auto payment, however we do require a two week notice to remove you off of auto payment. 

Freedom WOD Classes

Warm Up:
Pizza Delivery Game

Movement of the Week:
2 Mins Per Arm
Shoulder Smash

Strength:
Clean
75% x 5
85% x 3

Front Squats 75% of 1RM
5 Reps EMOM x 5 mins

Metcon:
In Teams Of 3
100 Cal Row
45 Snatches 95/65
100 Cal Row
45 Clean  95/65
100 Cal Row
45 Thrusters 95/65

One person must hang from the pull up rig. While one person is accumulating cals/reps. One person is resting. Switch out as needed but cals/reps only count if someone is hanging from the pull up rig. You must finish all cals/reps at the giving station before advancing to the next movement.
NO GHOST RIDING!

Elite Competition Class

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2

3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

4. Conditioning
“Tricicle”
EMOM 18:
Min 1:  25 Russian KB Swings (70/53#)
Min 2:  20/15 Cal Bike
Min 3:  Row for Max Calories*
*Score = Total calories after 6 rounds

    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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