January 25, 2016 by thao



CleanTech2This weeks focus is Olympic Lifting. We will segment the movements starting from the ground up.

The mind set this week needs to be

“Precision beats power, and timing beats speed”

We will be more powerful if we are precise and faster if our timing is perfect!

Freedom WOD Classes

Warm Up:

EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced

20 mins of Squat Clean technique


4 min = 4 quarters of football on 2/7/2016
0:00 – 4:00 min AMRAP
2  Lateral Bar Burpees
7  Squat Cleans 115/85

4:00 – 6:00 min
81 (Owen Daniels) Double Unders

Broncos have won their 8th AFC Championships by beating by a score of Patriots 20 to 18
6:00 – 14:00 min AMRAP
20 Push Ups
18 Hang Cleans 65/45

14:00 – 16:00 min
58 (Von Miller) Sit Ups

Elite Competition Class

This week we are going to be working move Olympic Technique. Come prepared and be ready to work from the min class starts to the end of the session!

1. Conditioning
50 Box Jumps, 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings, 35/25
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 45/35
50 Hip Extensions
50 Wallballs, 20/14
50 Burpees
50 Double Unders

2. Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing

3. Gymnastics Pulling
5 sets of 12 unbroken C2B Pull ups




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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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