February 12, 2018 by thao

2/13/18

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Happy 24th Birthday Coach Marie! Thanks for being a humble and amazing coach / athlete / human / hooligan!

Freedom WOD Classes

Warm Up: 5 Mins

1 Min @ each station:
Row – warm up pace
Slow Mountain Climber / Samson Stretch
Pendlay Rows – unloaded barbell

Row Intervals: 8 Mins

Partner Row Intervals – partner with similar paced athlete and alterante

8 Min AMRAP
Row For Cals (12/9)
*If performed alone take 1:1 rest*

Mobility & Technique: 10 Mins

Roll Calf 2 Min / Side
C&J barpath – 6 mins

Metcon: 13 Min

Happy 24th Birthday Coach Marie!

13 Min AMRAP:
3 Snatch (155/105)
4 OHS (155/105)
5 Shoulder to Overhead (155/105)
12 Box Jumps (24/20)*24 reps / round

Elite Competition Class – 1/16/18

1. On the 0:00…
3 Rounds:
27 Calorie Bike
21 Toes to Bar
15 Clean and Jerks (155/105)

2. On the 20:00…
3 Rounds:
500 Meter Run
20 GHD Sit-Ups
100′ Handstand Walk

3. On the 40:00…
1 Round:
50 Burpees
35 Sandbag Squats
20 Sandbag Over Shoulders

    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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