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April 2, 2017 by thao

4/3/17

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Thanks to Shane Zoucha for finding this Groupon for this year’s Tough Mudder!!! $129 for a ticket, get it soon if you plan on doing the Mudder because it gets expensive as we get closer to the date!

Make sure to buy the Saturday, July 15th date for the Tough Mudder (not the half).

We have a team doing it again this year:
Team Name: WOD Squad
Password: mud17

Check it outtttt!!

Freedom WOD Classes

Warm Up:
1 Round
200 M Row
5 Pull ups
10 Push ups
15 Squats
200 M Run

Mobility:
Lax Ball Glutes/piriformis/TFL (front angle of hip) – 3 mins/side to work around
Lax Ball Quad 2 mins/leg

WOD Review:
Air Squat
Focus
Depth
Posture
Finish Tall

Metcon:
20 Min AMRAP
200 M Run
10 Push-ups
20 Squats
200 M Run
10 Pull-Ups
20 Lunges (10/leg)

Elite Competition Class

1. Total
Snatch
Clean And Jerk
Front Squat
Over Head Squat

2. Conditioning
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches 135/95

 

 

 

    EXPERIENCE CROSSFIT DNR

    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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