November 16, 2015 by thao

9/16/15

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Keep the FITAID selfies coming!!!! A new set of bumper plates sounds pretty good!

Freedom WOD Classes

Farmers and Lumber Jacks

Strength:
15 min EMOM increasing in weight
1 Power Snatch + 1 Squat Snatch + 1 OHS

Metcon:
“Cindy” 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Elite Competition Class

1. Squat, Climbing
a. Back Squat – 5-3-3-1
b. Front Squat – 5-3-3-1

2. Conditioning:
2015 CrossFit Games 21-15-9 Complex: 14 min Cap

8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)

8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups

6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)

6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups

4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)

4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

3. Rowing
4 Rounds of:
Sprint 30/25 Cals
Rest 90 Sec between Rounds

 

    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. 

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