March 4, 2015 by thao

3/4/2015

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Freedom WOD Classes

D.R.O.M.s

Movement of the Month: Review Pulls 1 and 2, Practice Pull 3 / Panda Pulls

Metcon:

3 Rounds:

30 Squats

30 KB Swings (35/25)

30 Push Ups

Elite Competition Class

1. 14 Min EMOM
Odd: 7 PC at 135/95 + 30 Double unders
Even: 7 C2B + 7 WB, 30/20

2. 12 Min EMOM
Odd: 5 Overhead Squats at 135/95 + 30 Double unders
Even: 5 Box Jumps, 40/30″ + 7 WB, 30/20

3. 10 Min EMOM
Odd: 3 Power Snatch at 135/95 + 30 Double unders
Even: 3 Muscle ups + 7 WB, 30/20

    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. 

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