January 26, 2017 by thao

1/26/17

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Freedom WOD Classes

Warm Up:
250 Row
Then
1:00 Max Cal Assault Bike

Movement of the Week:
3 Mins per Leg
Quad Smash

Strength:
5 Min EMOM
Burpees
9 Beginners/Intermediate
14 Intermediate/Advanced

5 Min EMOM
Toe-2-Bar
8 Beginners/Intermediate
12 Intermediate/Advanced

Metcon:
Tabata 20/10
Floor Press 95/55
Cal Row
Single Arm KB Floor Sweeper 35/25
Stay at each station for 4 mins/8 rounds. Then 1 minute to rest/rotate between stations.

Elite Competition Class

1. Conditioning
Teams of 3:
200 Cal Bike
150 Cal Row
100 Box Jump Overs (24/20″)
75 Clean and Jerks (135/95#)
15 Rope Climbs

2. Stamina Conditioning
EMOMx12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B

    ONE WEEK FREE TRIAL

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    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?

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