24/7 access included in membership

July 25, 2016 by thao

7/26/16

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SharksDontCare

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Three: Functional Over Reaching
Snatch 85-90% + 15lbs of 1RM
5 x 1

Metcon:
8 Snatch Grip Deadlifts 155/110
40 Sit Ups
80 Double Unders 2:1/3:1
8 Power Snatch 155/110
80 Double Unders or 2:1/3:1
40 Sit Ups
8 Snatch Grip Deadlifts 155/110

Elite Competition Class

1.  Sumo Dead Lift
4×6 reps for max load, unlimited rest between sets

2.  Conditioning
“Christine”
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20

3.  Strength Accessory
A.  3×6 Single Leg Step ups (6/side before switching)
B.  3×6-10 Glute Ham Raises
C.  3×20 Weighted Sit up – feet anchored with dumbbell across chest

    EXPERIENCE CROSSFIT DNR

    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. 

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