December 5, 2017 by thao



Happy 26th Birthday to Coach Bre! Thank You for everything you do for CFDNR you are pretty Awesome!

Freedom WOD Classes

Warm Up:
250 row or .7 bike
2 Rounds
10 Squat Jumps
8 Push Press
6 Push Ups

8 mins
3×4 Split Jerk Strict Press at 70% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×4 Split Jerk  Balance at 70% of Jerk 1 RM

16 Min Versus WOD:
Perform 26 Box Jumps 24/20
While your Opponent performs AMRAP of
12 Plate Lunges 45/35 (6 per leg, hold the plate anyway you want)
6 Burpees

The athlete with the most rounds completed at the end of 16 mins wins
If you do not complete the a full round prior to switching positions, begin your next round at the same rep count as you finished the previous round

Elite Competition Class

1. Barbell Conditioning
On the Minute x 5:
5 Touch and go Squat Cleans

Choose a single weight to go across with.

2. Conditioning
27 Calorie Row
21 Power Cleans (155/105)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

3. Gymnastics Conditioning

For Quality:
30 Strict C2B Pull-Ups
30 Ring Rows
30 Strict Pull-Ups

4. Bike Conditioning
6 Rounds:
:15 Seconds Max Effort
1:45 Recovery Pace

Brother Bro’s Barbell Club:

Wednesday (Session Two)
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 8 minutes (6 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

In 25 minutes, build to a 2-RM Snatch

In 15 minutes, build to a 4-RM Push Press

Every 2 minutes, for 4 minutes (2 sets):
Push Press x 2 reps @ 4-RM weight

Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 5 reps each leg

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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