April 27, 2017 by thao



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If you haven’t already heard. Chase has finished his internship at CFDNR and will no longer be with us… Just JOKING!! Chase is now an official Coach for DNR and is already teaching the 7:45 and 9:00 a.m classes on Mondays and 9:00 a.m on Wednesdays. Welcome to the team sir!

Freedom WOD Classes

Warm Up:
Plate Warm Up

Gymnastics Technique for 12 Mins:
Practice Muscle Up Progressions and Play with the Dream Machine

3 Supersets
8-12 Back Squats
8-12 Barbell Lunges

4 Round AMRAP
1 Min M.E Muscle Ups / C2B / Pull ups
1 Min M.E Hand Release Push Ups
Rest 2 Mins Between Rounds

Elite Competition Class

1. Barbell Conditioning
EMOMx 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)

3. Stamina Conditioning
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch (50/35)


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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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