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February 26, 2016 by thao

2/26/16

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2016 Open Athletes! 16.1 has been released and is going to be a long one! You can see the workout and all of the standards at http://games.crossfit.com/workouts/the-open.

MindBody Online is live with heat times for Saturday night’s first Open workout! Go online to reserve your heat time! We are going to be starting earlier since it’s a 20min workout and we can only have 5 athletes going at one time. We will start heats at 2:00pm.

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Mobility:
Quad and calf smash

Skills:

Metcon:
4 Round Vs.

Box Jumps/Step Ups 24/20
100 M Single Arm KB Farmer Carry (53/35)

1 Athlete accumulates as many Box jumps as possible while the other walks 100 Meters. 1 Round is complete after both athletes have performed Box Jumps and 100 M Farmer Carry.

Elite Competition Class

1. Snatch
3×2 TnG Squat Snatch

2. Conditioning
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into…
21-15-9:
KBS, 2/1.5-pood
Burpees

3. Gymnastics Conditioning
10 sets of 2 unbroken muscle ups

 

    EXPERIENCE CROSSFIT DNR

    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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