March 11, 2016 by thao



Note: The 12:00 Class is reserved for the CrossFit Opens WOD 16.3.. There will not be a normal class for this time. We will also have heat times set up for sign up on mindbody for Saturday night lights.

Please do not park in the alley way in any manor. You may park in any of the parking lots and on the street in front of the condos.

Freedom WOD Classes

Warm Up:
Hollow/Arch holds

Jumping Chest to Bar Pull Ups / Bar Muscle Ups

4 round Partner VS
400 m Run (Please run down the West side of the alley and not right behind the condo parking stalls)
Bench Press 135/95

Elite Competition Class

16.3 Strategy

Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.


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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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