December 7, 2016 by thao



Happy BDay Christine Engelen! If you don’t know by now she is the mastermind behind most of the photos that make up CFDNR’s FB page! Thank you for being such a big part of our community!


Freedom WOD Classes

Warm Up:
Wall Ball Warm Up

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 Toe-2-Bars

3 Rounds
9 KB Goblet Squats 53/35
18 Toe-2-Bar
9 KB Swings 53/35
18 Burpees
9 KB Lunges 53/35 (9 each leg)

Elite Competition Class

1.  Conditioning
“Flying V”
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

2.  Stamina Conditioning
Odd:  12 OHS (96/65#)
Even:  12 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. 

      Still Have A Question?

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