March 9, 2015 by thao

3/9/2015

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Thank You to Everyone Who Helped us Reach Over 500 (currently 505) Likes on Facebook! Your Reward is 505 Reps πŸ™‚

Freedom WOD Classes

D.R.O.M.s

Mobility: Ankle and Hip

Movement of the Month:

PVC Progressions

Hang Squat Clean

3 x 10 (50% or Less)

Metcon:

Filthy 50 (Plus 5 Extra Reps):
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunges (25 / leg)
50 Knees to Elbows
50 Push press (45/35)
50 Back extensions or superman raises
50 Wall ball (20/14)
50 Burpees
50 Double unders

Plus… 5 Wall Walks!!

Elite Competition Class

1. Β Conditioning
20 Minute EMOM
Odd: :40 seconds of Max Calorie Row
Even: :40 seconds of Max reps of 10 meter Shuttle Run

    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.Β 

      Still Have A Question?

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