June 16, 2020 by DNRadmin




The Pride WOD Social FB Event Page is live. Please RSVP and invite anyone you’d like to join. Don’t forget to register on mindbody (ticket link is on the FB event) but keep in mind that the shirts will not be ready by the day of the event. Thank you for your support as we continue to try and bring people together through community building and fitness. Raffles tickets will be available for different prizes and all money raised will go to thetrevorproject.org to raise money for suicide prevention in our LBGTQ+ community!

Freedom WOD Classes

Warm Up: 6 Mins
10 / Side Lateral Kicks
20 Air Squats
10 Burpees
10 Back Squats
200 M Row

Mobility: 6 Mins
2:00 / Side Quad or Glute Smash
1:00 / Side Samson Stretch

Strength: 15 Mins
4 Rounds on the 2:00
8 Back Squats (60%)

Home WOD: 10 Min Cap
4 Rounds For Time:
200 M Run
12 Back Squats OR 24 Goblet Squats

Metcon: 10 Min Cap
4 Rounds For Time:
15 / 12 Cal Row / Bike
12 Back Squats (50% 1RM – from rack if necessary)

Elite Competition Class

De-load Week

Romanian Deadlift
5 Sets of 5

2 Minutes Rest Between

“Pay Dirt” 
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (70’s/50’s)

  • We’ll grind through an unfamiliar movement in today’s 10-round couplet
  • The double dumbbell burpee will add some difficulty to a simple bodyweight movement
  • The intended time range for this workout is between 16-22 minutes
  • The double dumbbell burpee flows like this:
  • Hit your chest to the ground between the dumbbells
  • Jump or step your feet to inside of the dumbbells
  • Deadlift the weight to full extension

Handstand Walk Practice
5 Rounds Not For Score:
2 Minute Recovery Bike
2 Minute Handstand Walk O-Course Practice

Performance Power Training

Tuesday, June 16th, 2020

Pre-Flight: Working some explosive jumping for our warmup, then Deads with block and bands for wht/blue, and a little open hip/closed hip combo with power clean and toes 2 bar.

Jet Fuel:
-Shuttle Jog
*Jog shuttles to get warm
-High Knee Skip Drills/Broad Jumps https://youtu.be/ghsjivSm8no
-Depth Jump → Max height box jump https://youtu.be/aIOXVYjHUnk
*Set up boxes and work depth jumps from one box, land in athletic stance, then max height box jump.

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Front Squat
Max 5

-DB Bulgarian Split Squats https://youtu.be/cd6h6mdEMXk
*each, 12 total
*3-3-0-0 = 3 count down, 3 count hold, fast up, no hold at top
*Perform all 6 reps on one leg, then switch
Tempo Dimmel Deadlift https://youtu.be/MOqeGjAzsOw
*Dimmel deadlift starts at the top and stops at knee caps
*3-0-3-0 = 3 count down, 3 count up. Constant movement
*Use a challenging weight but that can be maintained for :30 with good posture/position

50 DB Power Clean +5lbs (each) from last week
*Every break, 10 T2B (if T2B was scaled last week, then use the same scale)


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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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