July 11, 2017 by thao

7/12/17

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Jaelyn Coates’s fitness is bold and powerful.

 

Freedom WOD Classes

Warm Up: 8 mins
3 Rounds 
5 Man Makers
8 Single Leg Broad Jump

Strength: 15 mins
15 Min to establish a 1RM
Strict Press

Metcon: 20 Min
5 Rounds
3 Min AMRAP
3 Push Press 135/95
6 Burpees
9 Box Jumps 24/20
1 Min Rest               

Elite Competition Class

1) Cleans 15 Mins
1 Rep Max

2) Front Squats 20 mins
8×4 Across

3) Conditioning
Complete 150 Calories for time:

Minute 1:
Air Dyne/Row – Max Calories

Minute 2:
3 Power Clean
8 Ring Dips

*You have one minute to achieve max calories on the air dyne/rower,  then one minute to complete 3 Power Cleans and 8 Ring Dips. Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 80% of 1 RM.

    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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