July 24, 2015 by thao

7/24/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Bench Press using 90% of your 1RM + 5lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
1-10 with a 15 min cap!
Squat Cleans 115/75
Burpees

Elite Competition Class

1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. Conditioning
1,000-meter run
25 Power Cleans, 135/95
25 Box Jump Overs, 24/20
25 C2B
50 Wall Balls, 20/14
25 C2B
25 Box Jump Overs, 24/20
25 Power Cleans, 135/95

3. Mid-line Accessory Work
3 Supersets of:
40 Hip Extensions
30 GHDSU

    ONE WEEK FREE TRIAL

    [honeypot level]

    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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      [honeypot level]