24/7 access included in membership

August 30, 2016 by thao

8/31/16

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Freedom WOD Classes

Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
PVC Pipe “Fran”

Strength:
“C Week”
Jerk
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%

Metcon:
10 Min AMRAP
3 Jerk 135/95
100 M Run
6 Jerk
100 M Run
9 Jerk
100 M Run
12 Jerk
100 M Run
15 Jerk
100 M Run
…….

Elite Competition Class

1.  Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

2.  Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets

3.  Conditioning
“Fortitude”
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

    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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