24/7 access included in membership

August 1, 2016 by thao

8/2/16

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Freedom WOD Classes

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

Mobility:
Shoulder/Thoracic

Strength: 15-20 mins
Test Week: One Rep Max
Snatch

Metcon:
Snatching Nancy
5 Rounds
400 m Run
15 Power Snatch 75/45

Elite Competition Class

1. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

2. Deadlift
Build to a Heavy Set of 5

3. Row Conditioning
Running Clock…
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row

    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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