September 14, 2016 by thao

9/15/16

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Freedom WOD Classes

Warm Up:
400 M Run
And
500 M Row

Strength:
“B2 Week”

Accessory Gymnastic WOD
3 Rounds (not for time but you only have 15 mins to complete)
5 Toe nail support Muscle Up progression (if you have MU then 1-5 as strict as possible)
10 Sec Hand Stand Hold (free standing, against wall or off of a box)

Metcon:
12-9-6 reps
DeadLift 225/170
Muscle-ups or 2:1 C-2-B Pull Ups

Elite Competition Class

1. Conditioning
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row

    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?

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