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June 15, 2016 by thao

6/16/16

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Hey all you fellow DNR goers!! I just wanted to say thanks to everyone for being awesome! 💥We are so lucky to have such a great community. Usually during this time of year (pre fishy season) I am super stoked to leave wherever I am and fill my head with nothing but mindless labor. And although I still am pumped to get doused in fish slime and cold waves, I feel sad to leave y’all but also grateful and excited for what I get to come back to in August! Keep it real my friends, and WOD on!!!

Freedom WOD Classes

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

Strength:
Loading Week
10 min EMOM
2 Clean @ 75-80% + 10lbs of 1RM

Metcon:
Max Effort
1 minute Hang Squat Cleans 155/105
1 minute Ring Push Ups
1 minute Toes-to-Bars
2 minutes Hang Squat Cleans 155/105
2 minutes Ring Push Ups
2 minute Toes-to-Bars
1 minute Hang Squat Cleans 155/105
1 minute Ring Push Ups
1 minute Toes-to-Bars

Elite Competition Class

1. Jerk
EMOMx10: 1 Jerk
across or climbing

2. Squat/Gymnastics Conditioning
EMOMx10:
Min 1: 5 Squat Cleans, you choose the weight
Min 2: 5 Muscle ups

3. Conditioning
For Time:
AMRAP 20
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

KidFit Class

WARM UP:  
3X: 5 Superman Holds(3 Secs)  >  Bear Crawl > 5 Tuck Jumps > 5 Burpees >  Lunges

GAME:
Farmers and Lumberjacks

SKILL:
Push ups and planks

WOD:
3 rounds of 30 seconds each of
rowing
push-ups
push press
sit-ups

LITTLES:
WOD:
10-1
Squats
Push ups
sit-ups

    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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