24/7 access included in membership

June 13, 2016 by thao

6/14/16

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Tyler, Heidi, Ellis, and Josh

Freedom WOD Classes

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

Strength:
Loading Week
Snatch 75-80% + 10lbs of 1RM
5 x 5

Metcon:
7 Rounds 16 min cap
7 Power Snatches 95/65
20 sit ups
7 Pull Ups

Elite Competition Class

1. Conditioning
“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2. Conditioning
EMOMx12
15 Calorie Row
15 GHDSU

KidFit Class

WARM UP:
Lap around the parking lot
3X: 5 Superman Holds(3 Secs)  >  Bear Crawl > 5 Tuck Jumps > 5 Burpees >  Lunges

GAME:
Dodgeball  3 burpess for every time you are hit.

SKILL: 
Jump Ropes (Linking singles and practicing double unders)

WOD:
12 Min AMRAP
3 Pull Ups
6  Thursters
9 Single 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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