Happy Halloween Birthday to Coach Luke! Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 12 Dragon Flags   https://www.youtube.com/watch?v=-figIPF8H_w 12 Hip Extenstions Movement of the Week: Accumulate 2 mins Each Leg Every Day Partner Calf Crush Strength: “C4 Week” 10 Min EMOM 6 Hand Stand Push

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Halloween WOD of 2016 Attention: We Have MOVED to 2716 S. College Ave, Unit B! Located 100 Meters south of our old building. Us the same alley to access our new building just on the other side of Mitsubishi. Thank you to everyone that came out on Saturday to help with the move. Thank you

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Freedom WOD Classes Warm Up: Dodge Ball Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Metcon: “ZombieLand” Partner Up – One person is Not Infected the other is a Zombie 800 M Run 100 Air Squats 25 Push Ups 100 Sit Ups 25 Box Jump 24/20 200 M Single Arm

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CrossFit-DNR-Snatch-Complex-Best-of-NOCO-Fort-Collins-Colorado-CSU

Freedom WOD Classes Warm Up: Row 500 m Run 400 m Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 2 Muscle Ups / 4 Dips Metcon: “Invasion Of The Barbell Snatchers” AKA “Isa-Grace” 30 Snatch 135/95 30 Clean and Jerk 135/95 Elite Competition Class

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Freedom WOD Classes Warm Up: Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 3 Wall Balls 20/14 Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 3 Strict Press  75% of 1RM

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Night-Of-The-Living-Deadlift-CrossFit-DNR-Fort-Collins-Best-Gym-NOCO

As a reminder there will be no classes on Saturday the 29th. We will be moving everything over to the new gym instead. We would love any extra help we can get, so feel free to come and join in on the fun! Freedom WOD Classes Warm Up: 3 Rounds 5 MB Cleans 10 Double

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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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