February 9, 2016 by thao

2/9/15

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Coach Vanessa putting in work at the tough pumpkin comp!

Freedom WOD Classes

Warm Up:
Farmers and Lumber Jacks

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

Mobility:
15 mins Hips/Ankles/Shoulder

Metcon:
4 Rounds for Time:
15 Resistance Band Push-ups (modify to regular push ups if needed)
15 Box Jumps 24/20
50 Double Unders 3:1 singles

Elite Competition Class

 1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.

 

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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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