December 27, 2017 by thao



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KidFit is back starting Saturday January 6th. Class time is 9:00-9:45am every Saturday through the CrossFit Opens. See Kyle or Kody to get signed up. 

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds 
X band walks down NOT BACK
Plyo Skips down and back
12 Banded Good Mornings
12 Hollow Swings

Mobility: 10 mins
Hamstring and Quad

Strength: 12 mins
8 Rep Max

12 Min AMRAP
75 Wall Balls 20/14
45 Double Unders 2:1 Singles
15 C-2-B Pull Ups

Elite Competition Class

1. Overhead Complex
Build to a Heavy:
1 Push Press + 2 Push Jerks + 3 Split Jerks

2. Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

Barbell: (185/135)

3. Conditioning
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash Out: 1,200 Meter Row

4. Bike Conditioning
30 Minute Recovery Effort
On the 10:00, 20:00, and 30:00:
10 Glute Ham Raises + 15 Hip and Back Extensions


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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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