October 3, 2016 by thao



CFDNR 1st Halloween WODHalloween WOD of 2011

Freedom WOD Classes

Warm Up:
Pizza Boy

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Gymnastic WOD:
3 Rounds (not for time but you only have 15 mins to complete)
12 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
12 Hip Extenstions
20 Sec Hand Stand Hold

“B3 Week”
EMOM for 5 Mins
Perform 3 MU (toe-nail support MU, Banded MU, Bar MU, Ring MU)

50 Rounds 18 min Cap
2 KB Swings 53/35
3  Ring Dips

Elite Competition Class

1.  Conditioning
5 Minute Window…
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window…
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window…
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155

2.  Stamina Conditioning
Odd:  10 C2B Pull ups
Even:  15 Wall Balls, 20/14


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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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