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February 6, 2017 by thao

2/7/17

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Thayer and Jolene CFDNR February Athlete’s of the Month!

Freedom WOD Classes

Warm Up:
Hollow/Arch holds

Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill

Strength:
Thats right no Burpees today
5 Min EMOM
Pull Ups
10 Beginners/Intermediate
15 Intermediate/Advanced

Metcon:
Tabata 45/15, 4 mins/4 rounds at one station before moving to the next
Sit Ups
Row For Cal
Russian MB Twist 20/14
Muscle Ups/Bar Muscle ups/Jumping Bar Muscle Ups/ Pull Ups

Elite Competition Class

1. Row Conditioning
3 sets of: 5x200m, :20 rest
Rest 1:00 between sets

2. Gymnastics Conditioning

5×15 Kipping HSPU
Rest 1:00 between sets

3. Barbell Conditioning
EMOMx8:
Odd: 4 Snatches (155/105#)
Even: 7 Overhead Squats (155/105#)

4. Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees

    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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