June 16, 2016 by thao



 “Bend over to the front and touch your toes!”

Starting this Saturday, join us at 9:00am for Yoga with Ashley Malmlov! She gears her classes toward making us move better as CrossFitters in the movements we use every week. Do your body a favor and come work on your flexibility.

Saturday at 9:00am, bring your own mat! $5 per session. Non-CrossFit DNR athletes are welcome as well.

Warm Up:

Loading Week One
Back Squats 65% + 10 lbs of 1RM
4 x 8

Partner wod :
100 Cal Row
90 Wall Balls 20/14
80 Double Unders (per person) 2:1 Single
70 KB Sings 53/35
60 Box Jumps 24/20
50 M Single Arm KB Farmer Carry 53/35
40 Med Ball Cleans 20/14
30 Pull Ups
200 M Run as a team
10 Turkish Get Ups 53/35
Only one person can work at a time. Split reps up any way you chose.

Elite Competition Class

1. Conditioning
3 RFT:
3 Jerks, 185/135
4 FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50 Abmat Sit ups

2. Gymnastics Conditioning
EMOMx10: 4-8 unbroken Kipping HSPU


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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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