24/7 access included in membership

December 16, 2014 by thao

12/16/2014

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Freedom WOD Classes
D.R.O.M.s
 
Skills
Muscle up Progressions
 
Strength
Strict Muscle-up
1 M.E Set
 
Negative Pull-ups (5 sec)
3 x M.E
 
Metcon:
Partner WOD
12 Min AMRAP
20 Lunge Explodes (10 each leg)
10 Bench Press (115/75)
*The person working must complete an entire round while their partner holds a plate (45/25) locked out overhead. If the weight is dropped from overhead then both partners must complete 10 burpees immediately*
 
Elite Competition Class
1. “Team DT”
One athlete completes a full round before switching
12 Min AMRAP
12 DL (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)
 
2. 5 Min AMRAP
50 Unbroken DU

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    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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