We are moving into the last week of the 2017 CrossFit Open.

17.5 Saturday Night Lights is going to be insane.

Everyone that signed up and participated in the Open this year has been entered into a drawing to win some sweet prizes!

Standing Desk Nation (Brian Angel) has 3 copies of “Deskbound” by Kelly Starrett

BoxBasics $50.00 gift card

A top and bottom from Lululemon Athletica Fort Collins

Grand prize a pair of custom Reebok Nano 7’s or Nike Metcon 3’s from CFDNR designed by your DNR coaches!

NOTE: YOU MUST BE PRESENT DURING 17.5 SATURDAY NIGHT LIGHTS TO WIN!

Freedom WOD Classes

Warm Up:
W/unloaded bar bell
3 Rounds
5  Deadlift
5 Hang Power Clean
5 Thruster

Movement of the Week:
Couch/Wall Stretch 2 mins per leg

Strength:
Snatch
5×2 at 85% no pause

Back Squat
5×2 at 85% no pause

Metcon:
1 Thruster 135/95
200 M Run
2 Thruster
200 M Run
3 Thruster
200 M Run
4 Thruster
200 M Run
5 Thruster
200 M Run
6 Thruster
200 M Run
7 Thruster
200 M Run
8 Thruster
200 M Run
9 Thruster
200 M Run
10 Thruster

Elite Competition Class

1. Power Snatch
60%/2
65%/2
(70%/2)3
75%/2

2. Snatch Pull
(90%/4)4

3. Back Squat
(80%/4)3

4. Gymnastics Conditioning
3 Rounds:
In a 2:00 window, complete:
1:25 of “Paced” Ski Erg
Max Muscle-ups in remaining 35 seconds
*Pace for Men: 1000 cal/hr; Pace for Women: 700 cal/hr)

5. Conditioning
For Time:
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusters (115/80#)
300m Row
10 Power Snatches (115/80#)
Rest 2:00
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusers (115/80#)
300m Row
10 Power Snatches (115/80#)

6. Midline
3RFT:
10 Strict T2B
20 Snatch Grip Weighted Hip Extensions – You choose the weight