WOD

  Remember today is the last day to place your orders for the Halloween Suicide SqWOD shirts Warm Up: 5 Mins 400 M Run 15 Push Press Unloaded Bar 15 Power Cleans Mobility: 10 Mins Roll Triceps Roll Posterior Shoulder Roll Traps Strength: 5 Min 5 Min EMOM 7-12 HSPU Metcon: 20 Min Cap For Time: 800

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Warm Up: 5 Min 3 Rounds 30 Sec Plank 10 Cal Bike/Row Gymnastics Strength: 10 Mins 10 Min EMOM Odd: 1-8 MU or 7-12 Dips Even 10-15 V-Ups Technique / Strength: 10 Mins Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+) Or 10 Min Technique Metcon:  16 Min Cap 3 Rounds For Time: 30

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Warm Up: 5 Min Limit 2 Rounds 15 Unloaded Barbell Pendlay Rows 15 Front Squats 10 Wall Balls Mobility & Set Up: 10 mins Ankle Mobility Roll Calf and Anterior Tibialis (front of shin) Static Calf Stretch Strength: 10 Mins 10 Min EMOM Odd: 2-4 Front Squats w/ pause Even: 7-12 Pull Ups – Hardest

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We are half way through the Nutrition Challenge! Stay strong Hooligans. Here is a great recipe compliments of Mic Chehade of the 5:30 a.m group. Warm Up:  5 Mins 2 Rounds: 10 Alternating DB Snatch 8 / arm single arm db press 8 Burpees to 6″ target pull up bar Mobility: During Strength Static OH Squats,

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Don’t forget to place your orders at the check in desk for this years Halloween Shirts Partner Metcon: 100 Cal Row/Bike 100 Wallballs (20/14) 100 Pull Ups 50 Cal Row/Bike 50 Wallballs (20/14) 50 Hand Release Push Ups *Split Reps as needed with your partner. 1 Athlete works at a time.*

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Saturday October 14th we’ll be doing our annual haunted corn maze outing to Fritzler’s. Check out their website for more information. http://www.fritzlermaze.com/ Warm Up: 5 Mins Split into teams View this post on Instagram 🤳 @beccavoigt ・・・ “Day 27/30 AB Challenge with Special Guests @jamiejoyce2 @chelsey.grigsby @delts_like_dot 3x Max Unbroken Russian Twists With A Twist*

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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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