February 16, 2017 by thao

2/16/17

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Freedom WOD Classes

Warm Up:
3 Rounds
7 Scap Pull Ups
7 Push Ups
7 SDLHP

Movement of the Week:

3×8-10  of 90/90

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3×8-10 of Rear Fly

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

Metcon:
16 Min AMRAP
2 Muscle Ups (rings, bar, banded or jumping)
4 Burpees
8 KB Swings 53/35

Elite Competition Class

1. Conditioning
25 Cal Bike
25 Cal Row
5 Rounds of C2B “Cindy”
20 Cal Bike
20 Cal Row
4 Rounds of C2B “Cindy”
15 Cal Bike
15 Cal Row
3 Rounds of C2B “Cindy”
10 Cal Bike
10 Cal Row
2 Rounds of C2B “Cindy”
5 Cal Bike
5 Cal Row
1 Round of C2B “Cindy”
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

2. Stamina
EMOMx10
10 Power Cleans (155/105#)
10 Kipping HSPU

    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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