Entries by DNRadmin

7/11/18

“Largest class to date” – August 2012. Thanks for staying loyal and patient through our process! Hooligans for life. Freedom WOD Class Warm Up: 5 Mins 2 Rounds 5 Hang Power Snatch w/ unloaded BB or PVC 8 / Side OH Lunges 8 RDLs 30 Second / Side Samson Stretch Strength: 20 Mins Quick technique […]

7/11/18 QuickFit

Warm Up – 5 Mins 5 Min AMRAP 5 Ring Rows 10 Anchor Point T2B 15 Neuro Circles per side 20 Jump rope Core Development – 4 Mins 30 Seconds Each Russian Twists Butt Ups Alternating Heel Touches V-Sit Scissor Kicks Plank Step Ups Plank Walk Outs Bicycle Crunch Plank Metcon – 16 Mins 8 […]

7/10/18

Bring a friend day is approaching quickly. Saturday July 28th from 10-12 we will host a free workout for all beginners then everyone is welcome to join us at City Park for a BBQ and Game Day! Freedom WOD Class Warm Up: 6 Mins 2 Rounds 12 PVC Supine Chest to Bars (click link) 8 […]

7/10/18 QuickFit

Warm Up – 5 Mins E-W Walking Single Leg Deadlifts (unweighted) E-W High Knees E-W Butt Kicks E-W Samson Stretch Hip Development – 6 Mins 2 Rounds 12 Supine Bent Knee Windshield Wipers  12 Fire Hydrant Hip Abductions (per side) 12 Single Leg Hip Bridges (per side) Metcon – 14 Mins 14 Min AMRAP 200 […]

7/9/18

Welcome to Leg Day Hooligans! Freedom WOD Class Warm Up: 5 Mins 2 Rounds 5 Hang Power Snatch w/ unloaded BB or PVC 8 / Side OH Lunges 8 RDLs 30 Second / Side Samson Stretch Strength: 15 Mins 3 Rounds Not For Time 8 / Side Overhead Lunges (Alternating – scale to Front/Back Rack) […]

7/9/18 QuickFit

Warm Up – 5 Mins 2 Rounds :20/side Samson Stretch 4 Dragon Flags 8 Burpees Intervals – 8 Mins 6 Rounds Rowling Game Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees Metcon – 14 Mins 6 Min EMOM 8 Air Squats 8 TTB […]

7/6/18

Great crew at the Firecracker 5K again this year! Freedom WOD Class Warm Up: 5 Mins In any order Row 500 M 10 / leg Lunges 15 Sit Ups 15 Push Press Unloaded BB Mobility – 7 Mins LAX Smash Quad 90 Seconds / Side Banded Samson Stretch 90 Seconds / Side Strength: 15 Mins […]

7/6/18 QuickFit

Warm Up – 4 Mins 6 Air squats w/ 3 sec pause 500m Row 6 Air squats w/ 3 sec pause Core Development – 4 Mins Rotating Tabata (45:15) – 2 Rounds / Movement Plank Jacks (feet narrow to feet wide in a plank position) Straight Leg Sit Ups Metcon – 10 Mins 10 Min […]

7/5/18

Hooligans, the RMTD competition is approaching and we have spots to fill! If you want to compete or you have friends from other gyms please share the FB event for this awesome offer. Get 20% off this week only when you register your team for the Rocky Mountain ThrowDown! Promo Code: ‘Merica Expires Sunday 7/8/18 […]

7/5/18 QuickFit

Warm Up – 5 Mins 2 Rounds: 12 45-degree Lunges 12 Plate around the worlds (per side) 12 Burpees Shoulder Development – 5 Mins 5 Min AMRAP (for quality) 10 Banded Victories 10 Banded Face Pulls 10 Total DB Cuban Rotations (light) Metcon – 13 Min Cap For Time 10-1: Overhead Plate Lunges (per leg) […]