February 2, 2016 by thao

2/2/16

Share

Last day to sign up to get a CrossFit DNR Opens shirt is Wednesday the 3rd. So far we have 50 people registered for the Opens, keep it up and lets get as many athletes as possible to sign up.

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced

Mobility:
15 mins Hips/Ankles/Shoulder

Skills:
10 mins of Snatch Technique

Metcon:
3 Rounds 15 min cap
20 Double Unders 2:1 single (advanced athletes DU unbroken)
20 Burpees
20 Wall Balls 20/14

Elite Competition Class

Skills:
take 10 mins to work snatch bar path

1. Snatch
EMOMx10: 1 Snatch – you choose the weight

2. Conditioning
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

3. Gymnastics Conditioning
5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]