February 5, 2017 by thao



No automatic alt text available.Job well done Brandon Nazzise and Lindsey Herrera for representing CFDNR at the Bumper Plate Date competition this past weekend!
Freedom WOD Classes

Warm Up:
3 Rounds
6 DB/KB DeadLift (3 per leg/arm)
6 DB/KB Power Snatch (3 per leg/arm)
6 DB/KB Over Lunge (3 per leg/arm)

Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill

2×5 at 55% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat
3×5 at 55% With a 7 sec pause in the bottom position of each rep

Thrusters 95/65 (No Ghost Riding)
Burpee Bar Over

Elite Competition Class

1. Snatch – heavy single, then 85% of HS; 90% of HS
2. Snatch Pull – (105%/2)4
3. Front Squat – heavy single, then 85% of HS; 90% of HS

4.  Gymnastics Conditioning
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets

5.  Conditioning
” 21-15-9:
Squat Snatch (95/65)
CTB 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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