March 16, 2017 by thao



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Will the luck of the Irish save us from a 16.4 repeat wod? I guess we will have to wait for the live announcement at 6:00pm. We are steaming it live as usual in the lobby at DNR!

Freedom WOD Classes

Warm Up:
3 Rounds
4 Dragon Flags or Anchor Point Toe-2-Bar
8 Hollow Body Kipping Swings
12 KB Russian Twist

Movement of the Week:
3 x 10
Scap Pull Ups

5 Min EMOM
5 Beginners/Intermediate
10 Intermediate/Advanced

Tabata 20/10 4 Mins or 8 Rounds at each station before switching stations
Row Cal
Floor Press 75/55
Sit Ups
Lateral Bar Jump

Elite Competition Class

1. Conditioning
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees


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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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