December 3, 2017 by thao



Happy  Birthday Andrew Stewart, It has been a pleasure having you and Courtney as part of the CFDNR family. We hope you have an amazing day!

Freedom WOD Classes

Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Bear Crawls down and back
15 PVC Pass Throughs
15 PVC Hang Snatch
15 PVC Hang Clean and Jerk

Snatch (this is ran as a group with the coaching leading the count)
3×4 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×4 at 70% With a 5 sec pause in the bottom position of each rep

“Andrew S”

33 Cal Row Buy In
3 Rounds
12 C-2-B Pull Ups
4 Burpees Bar Overs
17 Hang Power Cleans 135/95

Elite Competition Class

1. Snatch
On the Minute x 10:
20 Double-Unders
1 Squat Snatch

Start at 70% and build to a heavy single.

2. Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%

Rest 2:30 between sets

3. Ring Muscle-Ups
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Muscle-Ups
4 Ring Dips

Rest as needed between sets

4. Conditioning
3 Rounds For Time:
10 Bar Muscle-Ups
30 Calorie Row
16 Thrusters (155/105)

Brother Bro’s Barbell Club

Session One
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Jerk In Split x 3 reps

Build over the course of the 3 sets.

Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk

Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

Four sets of:
Bench Press x 6 reps
Rest 60 seconds
Back Extension x 8 reps
Rest 90 seconds

Build over the course of the 4 sets.


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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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