April 5, 2016 by thao



Register now for the 2016 Murph Challenge

Mark your calendar, Saturday May 28th we will be hosting our 3rd annual Memorial Day Murph workout. Last year we had a great turn out of about 55 athletes come together to honor this American Hero, and all the fallen heroes that made the ultimate sacrifice for our freedom!

Freedom WOD Classes

Warm Up:

15 minutes to find 1RM Strict Press

5 Rounds
8 Ring Dips
8 Pull Ups
8 Handstand Push Ups

Elite Competition Class

1. Snatch
A. 1RM Snatch Balance
B. Work up to a heavy Power Snatch + Hang Squat Snatch

2. Strength
Pause Overhead Squat – 5×2
*3 Second Pause in the Bottom

3. Conditioning
2 RFT:
20 Pull ups
30 Push ups
40 Situps
50 Squats


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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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