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January 30, 2017 by thao

1/31/17

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Don’t forget to purchase your CFDNR Open shirt before it’s to late!

Freedom WOD Classes

Warm Up:
250 M Row
Then
2 Rounds
5 KB Deadlift
10 Mountain Climbers
5 Hollow Body Kipping Swings

Movement of the Week:
90 Seconds Per Leg
Calf Smash

Strength:
5 Min EMOM
Burpees
10 Beginners/Intermediate
15 Intermediate/Advanced

5 Min EMOM
Pull Ups
9 Beginners/Intermediate
13 Intermediate/Advanced

Metcon:
35 Rounds 18 Min Cap
1 Dead Lift 225/155
2 V- Ups
3 Hand Release Push Ups

Elite Competition Class

1. Conditioning
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining

2. Stamina Conditioning
EMOMx12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU

    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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