July 10, 2016 by thao



Kicking the week off like we always do, Hero WOD style in support of those that have fallen while protecting. We thank ALL service men and women for everything they do for our Country, State, Cities, and County.

Do Not Retreat, Do Not Go Gentle!

Warm Up:

Loading Week One
Front Squats 65% + 15 lbs of 1RM
4 x 8

100 Air Squats
5 Muscle Ups 2:1 chest-2-bar pull ups
75 Air Squats
10 Muscle Ups 2:1 chest-2-bar pull ups
50 Air Squats
15 Muscle Ups 2:1 chest-2-bar pull ups
25 Air Squats
20 Muscle Ups 2:1 chest-2-bar pull ups

Elite Competition Class

1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS

2.  Squat
3×10 Back Squats

3. Conditioning
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees


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    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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