February 23, 2016 by thao

2/23/16

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You’ll be sure to find Shawn and Kari Harger killing it every morning in the 5:30am class!

Freedom WOD Classes

Warm Up:
Pizza Delivery

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

Skills/Strenght:
15 mins to Work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean

Metcon:
Tabata 20/10
Sit Ups
Push ups
Deadlifts 115/75
Knees to Elbows

Elite Competition Class

1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…

    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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