May 8, 2017 by thao



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Thank you Ashley for setting up the Pole Class at Vertical Fusion. Also, thank you to Jade, Colby, Christine, Samantha, Courtney, Miro for making it with us!
Freedom WOD Classes

Warm Up:
2 Rounds
200 M Run
10 KB DL

Lax ball Roll Glutes/Hips 2 min/side

Core Strength
Rotating Tabata 45/15
Hollow Flutter Kicks
Walking Planks or static

Metcon: 24 min cap
Partner Workout, Teams of 2. 1 Person working at a time
4 Rounds For Time: Scale Reps as needed
30 Deadlift 155/115
60 Sit Ups

Elite Competition Class

1). Gymnastics 12 Mins
3 Supersets
3-5 Weighted Pull Ups (strict or kip)
5-7 Strict Pull Ups
7-9 Kipping Pull Ups
*Only Come off Bar to drop weight*

2). Bench Press 15 min
8 Rep Max

3). Strength Conditioning 14 min
4 Rounds
2 Mins to complete
200 M Run
Max Rep Shoulder to Overhead 135/95
Rest 2 Mins

4) Stamina 8 min
GHD Plank Press


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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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