February 23, 2017 by thao

2/23/17

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Freedom WOD Classes

Warm Up:
3 Rounds
10 Hollow Body Swings
30 Sec Hand Stand Hold
10 Single Leg Broad Jump Squat (alternate legs)

Movement of the Week:

3×8-10  of Victory

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3×8-10 of Row

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

Metcon:
25 C-2-B Pull Ups
20 Hand Stand Push Ups
30 Box Jumps 24/20
20 Hand Stand Push Ups
25 C-2-B Pull Ups

Elite Competition Class

1. Conditioning
AMRAP 20:
Teams of 3 – Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20″)
6 DB Hang Squat Cleans (50/35#)”

2. Stamina Conditioning
EMOMx12:
Odd: 15 Power Snatch (75/55#)
Even: 20 WallBalls (20/14#)

    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?

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