May 17, 2017 by thao



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Bring a Friend Day is this coming Monday May 22nd! And we have a sweet deal for you and your friend(s). CFDNR is going to give your friend the 3 week Liberty Fundamentals for free when they sign up for an Unlimited month of Crossfit. With that, they will also get $20.00 off there first month of Unlimited CrossFit. But WAIT there’s more….. You, Yes you will also get $20.00 off your next month of Unlimited CrossFit for each friend that signs up. Say what… Yep you get 3 friends to sign up and you get $60.00 off you next month. 

Warm Up:
2 Rounds
5 Dragon Flags
10 Unloaded Barbell Push Press
10 Sit ups

Tricep Smash 2 min/arm
Thoracic Roll with Foam Roller or LAX Peanuts 3 mins

3 Supersets
8-12 Strict Press
8-12 Ring Rows (Strict, Weighted, etc)

Metcon: 20 min cap
5 Rounds For Time: MU Reps drop each round
15 Push Press 75/55
30 Sit Ups
5-4-3-2-1 Muscle Up or Strict Dips 2:1

Elite Competition Class

1) Squat Clean 10 min
6 Rep Max touch and go

2) Back Squat + 5 lbs from last week 20 min

3) Strength Conditioning
21 Push Press 155/110
500 M Row
15 Push Press 155/110
500 M Row
9 Push Press 155/110
500 M Row



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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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