July 15, 2015 by thao

7/15/15

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Freedom WOD Classes

D.R.O.M.s

Strength:

Take 20 mins to work up to a heavy Clean

Metcon:

6 min AMRAP
30 Burpees
15 Overhead Squats 95/65
7 Muscle Ups or 14 Pull Ups

Rest 2:00 min

6 min AMRAP
7 Muscle Ups or 14 Pull Ups
15 Overhead Squats 95/65
30 Burpees

Elite Competition Class

1. Strength
“The Other Total”
A. 1RM Clean
B. 1RM Bench
C. 1RM OHS

2. Conditioning
“Zues”
3 RFT:
30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull, 75/55
30 Box jumps, 20″ box
30 Push press, 75/55
30 calorie Row
30 Push-ups
10 Body weight Back squat

    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?

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