December 5, 2016 by thao



Happy BDay Coach Bre!

Look at all those PRs on the board today for our first day of 1 rep max retesting! All the gains were happening today! Great work everybody! Make sure to write your PRs on the board throughout the next couple of weeks!

If you didn’t get you PR on the board yesterday then please post it up under the photo on CFDNR’s FB page

Freedom WOD Classes

Warm Up:
Row or bike 150 M
15 Hallow Body Kipping Swings
10 Tuck Jumps

Movement of the Week:
Mins to perform Every Day
You have 5 Mins to accumulate as much time as possible in a L site/tuck hold
from a hanging position i.e. pull up bar or rings, or using parallette or boxes in place of parallette

Max Out Week
Max Effort Kipping Pull Ups

18 min AMRAP
5 Pull Ups
10 Sit Ups
15 Box Jumps

Elite Competition Class

1. Conditioning AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)

2.  Gymnastics Conditioning
Odd: 18/15 Calorie Row
Even: 6 Kipping Deficit HSPU – you choose the deficit


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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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