August 31, 2015 by thao

9/31/15

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Freedom WOD Classes

D.R.O.M.s

Mobility:
Hips and Legs

Strength:
Deload Week
Back Squat using 90% of your 1RM + 20lbs to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
4 Rounds 14 min Cap
50 Double Unders
15 Over Head Squats 95/65

Elite Competition Class

1. Snatch
1RM

2. Clean Jerk
1RM

3. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood

4. Gymnastics
5×8-12 unbroken Kipping HSPU, rest as needed between sets

 

    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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