24/7 access included in membership

May 15, 2015 by thao

5/15/2015

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Freedom WOD Classes

D.R.O.M.s

7 Min Team WOD

Hollow Body Holds/Rocks
Arch Holds/Rocks

3 Min Rest

7 Rounds of 50 M Sprint
1 Minute Rest Between Sprints

3 Min Rest

“Annie”
50-40-30-20-10

Sit-ups
Double Unders

Elite Competition Class

1. Snatch
3×3 at 75%
2×2 at 80%
1×1 at 85%
2×2 at 80%
3×3 at 75%
unlimited rest between sets

2. Strength
5×10 Back Squat, climbing

3. Conditioning
“Filthy 50″
50 Box Jumps, 24/20
KBS, 1-pood
Jumping Pull-Up, bar at mid forearm when standing
Walking Lunge
Toes to Bar (this is not a typo)
Push Press, 45/35
Hip Ext
Burpee
Wall Ball 20/14
Double unders

    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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