Marie, Kolton, Cole, Jake, and Kyle all ended up on the podium this weekend at the Front Range CrossFit Weight Lifting Comp. As well as new PR’s on Snatch and Clean&Jerk for all of them!

Absolutely couldn’t be more proud of you all. What an amazing Team we have at CF DNR!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Three: Functional Over Reaching
Front Squats 85% of 1RM
10 x 3

Metcon:
“Air Force”
20 Thrusters 95/65
20 SDLHP 95/65
20 Push Jerk 95/65
20 Over Head Squats 95/65
20 Front Squats 95/65
EMOM perform 4 Burpees including the first min

Elite Competition Class

1. Conditioning
21 – 15 – 9
Calorie Row
Thrusters 95/65