February 23, 2017 by thao



Please take note: For the next 5 weeks Friday at 12:00pm is designated exclusively for CF Open athletes to perform the CF Open wod of the week. 12:00pm will not be a normal class WOD or an open gym time.
Kill Cliff will be sponsoring CFDNR 17.1 Saturday Night Lights. We currently have 106 athletes signed up to compete in the Open this year, so even if you are not competing on Saturday Please come out to support your fellow CFDNR team/family!
Freedom WOD Classes

Warm Up:

Med Ball Warm Up

Movement of the Week:

3×8-10  of Victory

Image result for crossover symmetry victory

3×8-10 of Row

Image result for crossover symmetry pulldown

2×5 at 75% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat
3×3 at 75% With a 3 sec pause in the bottom position of each rep

Team Linda 20 Min Cap
10-9-8-7-6-5-4-3-2-1 reps
Deadlifts 115/95
Hang Power Cleans 95/65
Bench Press 135/95

Athlete A will start at the clean station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Deadlift station.  3,2,1 go…each athlete must complete 10 reps of that particular movement.  Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement.  After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station.  At this point they are back where they began the wod.  This is the start of round 9.  They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps….stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.

Elite Competition Class

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test

3. Conditioning
Overhead Squats (135/95)
Over-the-Bar Burpees

4. Stamina Conditioning
6 Power Cleans (135/95#) + 6 HSPU


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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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