Our Latest Blog

9/19/15

September 20, 2015 thao

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning If your most recent “Fran” time was below 2:30, then complete: 27-21-15-9 of: C2B Pull ups Thrusters 95/65 If your most recent “Fran” time was above 2:30, then complete: “Fran” 21-15-9 Thrusters, 95/65 Pull ups

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9/18/15

September 18, 2015 thao

Freedom WOD Classes D.R.O.M.s Mobility: Quad Smash Shoulder Smash Metcon: 3 Rounds (fight Gone Bad style) one min max effort at each station. Double Unders Power snatch 75/55 Box jump 24 Thruster 75/55 Rest one min Elite Competition Class 1. Clean Jerk A. AMRAP in 2:00 of Clean and Jerks at 245/165 Rest 2-3 mins

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9/17/15

September 17, 2015 thao

Freedom WOD Classes D.R.O.M.s Strength: 15 min to establish a 1RM Over Head Squat Metcon: 3 Rounds of 4:00 min AMRAP 400 m run 20 Push Ups Max effort Deadlifts 185/155 lbs with the remaining  4:00 min rest 2:00 mins. Your score is number of Deadlifts per round. Elite Competition Class Rest Day/Active Recovery  

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9/16/15

September 16, 2015 thao

Freedom WOD Classes D.R.O.M.s Skills: 5 Rounds Gymnastic complex 5 Toe to rings 3 Ring pull ups 1 MU Metcon: 3 rounds: 3 sets of 10 HSPU 10 KB’s 53/35lbs 20 v-ups You have 5:00 mins to complet the interval of 3 sets with 2 mins of rest and repeat for 3 rounds. Elite Competition

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9/15/15

September 15, 2015 thao

Freedom WOD Classes D.R.O.M.s Strength: 15 min to establish a 1RM Jerk (Push or Split) Metcon: 12 min AMRAP 4 Power Cleans 135/95 8 Burpees Elite Competition Class 1. Conditioning 200 double-unders 75-calorie row 50 DB Step-Ups, 45/30 2. Strength 5×10 Jerks from the floor, rest as needed between sets 3. Rowing Men: 5×30 Calorie

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9/14/15

September 14, 2015 thao

A HUGE THANK YOU! To all of our Sponsors, Volunteers, and Athletes that came out and participated in CrossFit DNR’s Rocky Mountain ThrowDown Competition! Freedom WOD Classes D.R.O.M.s Strength: 15 min to establish a 1RM Front Squat Metcon: 21 Front Squats 135/95 20 Pull Ups 400 meter Run 15 Front Squats 15 Pull Ups 400

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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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