24/7 access included in membership

June 9, 2016 by thao

6/10/16

Share

 

Freedom WOD Classes

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

Mobility:
Leg/Hips

Strength:
Week Four: De-load
10 Min EMOM
3 Back Squat 65 +5lbs % 1RM

Metcon:
Teams of 3:
One person working at a time
100 Cal Row
100 Back Rack Lunges 95/65
75 Cal Row
75 Back Rack Lunges 95/65
50 Cal Row
50 Back Rack Lunges 95/65
25 Cal Row
25 Back Rack Lunges 95/65

Elite Competition Class

1. Conditioning
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65

2. Gymnastics Conditioning
Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed. The goal is to increase you cycle time and stamina.

    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. 

      Still Have A Question?

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