September 21, 2022 by DNRadmin

9/21/22

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Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
5 Inchworms
10 RDLs
10 Deadlifts
1:00 / Side Samson Stretch

Conditioning: 10 Mins 
Female Row / Bike / Ski Cals = 12 – 15 – 18 – 15 – 12
Male Row / Bike / Ski Cals = 15 – 18 – 22 – 18 – 12
Run Meters = 5 x 200 M
:45 Rest Between Sets or Alternate w/ partner on machine as needed

Mobility: 8 Mins
2:00 / Side Roll Glutes or Hamstrings
2:00 Hamstring Stretch – Coach Choice
1:00 / Side Elevated Pigeon Stretch

Metcon: 10 Mins
10 Min AMRAP:
5 Deadlifts 155/105
10/8 Cal Row
12 Box Jumps 24/20

Olympic Weightlifting Class

Warm Up: 12 Mins
1:00 PVC ROM
15 Band Y’s
15 Band T’s
10 Strict Press
10 Ring Rows
Then Coach Lead Foot Work

Drills: 20 Mins
3 x Complex:
5 Jerk Drives + 5 Tall Jerks at 50% of Strict Press

Press In Split
3×8 65% of Strict Press

Strength EMOM: 12 Mins
5 Min EMOM
2 Power Clean & Jerks – Build to 60%
2:00 Rest
5 Min EMOM
1 Power Clean & Jerk – Build to 80%

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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