October 18, 2017 by thao



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Today we will announce the winners of the Nutrition Challenge, Performance WOD, and Body Comp Measurements! So stay tuned to your local CFDNR FB page!

Freedom WOD Classes

Warm Up: 5 mins
3 Rounds w/ unloaded bar
5  Deadlift
5 High Hang Power Clean
5 Push Press

Perform between strength sets
Chest, Shoulder, Calves

10 mins
3×3 Split Jerk Strict Press at 50% of Strict press 1RM
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
10 mins
3×3 Jerk Balance at 50% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon: 18 min cap
7 Rounds
7 Hang Power Cleans 75/55
5 Box Jumps 24/20
7 Shoulder to Overhead 75/55


Elite Competition Class
Deload Week
Back Squat – 15 Mins
5×2 Pausing Back Squats
(70%, 72%, 74%, 76%, 80%)

After each set, complete 40% Max Ring MU

Rest 2 Mins beteween sets

Conditioning – 20 Mins
10 Toes to Bar
30 Double Unders

Rest 4:00

Wallballs (30/20)
*15 Abmat sit-ups after each break


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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