August 17, 2017 by thao

8/18/17

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New Sign is up. Too Legit to Quit

Warm Up:  5 Mins
Pizza Delivery

Mobility and Set Up: 10 Mins
Static Stretch Legs and Roll Hips

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 15 Min Cap
3 Rounds For Time:
4 MU or 12 C2B
16 OH Lunges (115/75 –  8/leg)
200 M Run

Cool Down:
Stretch Legs and Chest

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 2 rep @ 80% + 5lbs

2) Strict Press 15 mins
10 min EMOM x 2 rep @ 80% + 5lbs

3) Conditioning
16 Min AMRAP
200 M Run
4 Hang Power Cleans (165/115)
4 Squat Cleans (165/115)
*Perform 6 Rope Climbs at anytime during the workout* No Jumping to grab the rope.

    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. 

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