June 30, 2015 by thao

6/30/15

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Freedom WOD Classes

D.R.O.M.s

Strength:

Strict press using 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:
30-20-10
Burpees
Push press 95/65

Elite Competition Class

1. Snatch
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

2. Conditioning:
5 RFT
12 Pull-Ups
12 Burpees
200m Run

3. Strength/Gymnastics Conditioning
EMOMx12
Odd: 6 Heavy Thrusters, you choose the weight
Even: 3-6 Bar Muscle ups

    ONE WEEK FREE TRIAL

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    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!

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