September 4, 2015 by thao

9/4/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Deload Week
Bench Press using 90% of your 1RM + 10lbs to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
“Bulger”
10 Rounds
150 m Run
7 Chest-to-bar Pull Ups
7 Front Squats 135/95
7 HandStand Push Ups

Elite Competition Class

1. Conditioning
AMRAP 10:
10 SDHP, 115/80
10 Lateral BB Burpees

2. Squat
EMOMx10: 1 Back Squat, across

3. Rowing/Skill Work
Not for time:
1,000m Row
100 Double unders
750m Row
75 Double unders
500m Row
50 Double unders

    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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