April 6, 2021 by DNRadmin

4/6/21

Congrats Intern Dallas for passing his CFL-1 cert CrossFit DNR Fort Collins CO

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Congratulations Dallas for passing your CFL1 CrossFit Cert! You are one step closer to becoming a coach! 

Freedom WOD Classes

Warm Up: 5 mins
250 m Row or Ski / 600 m Bike2 Rounds
4 /side Single Leg broad Jump Squat
30 Second Hollow Hold
8 Anchor Point T-2-B
250 m Row or Ski / 600 m Bike

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Bench Press 8 Mins to find a
8 Rep Max
Then 8 Mins to do
8 Reps @ 75% 8RM
8 Reps @ 70% 8RM

Home WOD: 15 Min Cap
For Time:
30 Box Jumps 24/20
1000 M Row or Ski / 2400 M Bike
90 Sit Ups
1000 M Row or Ski / 2400 M Bike
30 Box Jumps 24/20

Metcon: 15 Min Cap
For Time:
30 Box Jumps 24/20
1000 M Row or Ski / 2400 M Bike
90 Sit Ups
1000 M Row or Ski / 2400 M Bike
30 Box Jumps 24/20

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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