February 21, 2018 by thao

2/22/18

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18.1 is upon us! Join us for the live announcement at 6:00 p.m at DNR. “See you in the opens”

P.S it’s not too late to sign up!

Freedom WOD Class

Warm Up: 4 Mins
2 Round – 30 Seconds of:
Burpees
Inchworms
Mountain Climbers
Cat Cows

Conditioning / Rowing Technique: 8 Mins

In larger classes, some athletes should perform mobility first.
8 Min Row For Cals

*Start slow for the first few minutes, work technique and build up to find a sustainable working pace (Cal/Hour)

Mobility: 8 Mins

Roll calf 90 sec / side
Roll shin muscle (tib anterior) 90 sec / side
1 Min / side static stretch calf

Metcon: 12 Min

4 Rounds – 1 Min at each station
1. Burpees
2. Shuttle Runs (30′)
3. Box Jumps (24/20)

LONG STATIC STRETCH TO FINISH

Elite Competition Class – 1/27/18

Open Workout 18.1 or Comp train below

1. Run Conditioning
3 Rounds:
1200 Meter Run
Rest 2:00
800 Meter Run
Rest 1:00
400 Meter Run
Rest 3:00

2. Weightlifting
From 0:00 – 4:00
Build to a Heavy 5 Rep Front Squat
From 4:00 – 8:00
Build to a Heavy 3 Rep Hang Squat Clean
From 8:00 – 12:00
Build to a Heavy Squat Clean

3. Conditioning
For Time:
100/70 Calorie Row
10 Rope Climbs
30 Clusters (185/135)

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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