July 17, 2017 by thao



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Share with your friends on Facebook, Instagram, and Twitter. Help us spread the word for August Liberty Fundamentals! Remember, you get $20.00 off your membership for every friend that signs up. Your friend will also get $20.00 off their next full paid unlimited membership month. 

CFDNR Hooligans Running Club:
Reservoir Ridge
Make sure to bring water. It’s gonna be a hot one. See you all Tuesday July 18 at 5:30 pm.

Warm Up: 10 Min
1 Rounds
250 M Row
7 Burpee
9 Wall Balls  

Strength: 15 Min

15 Min to establish a 1RM

Metcon: 20 Min
12 Min EMOM
Min 1: 15 Push Press 75/55
Min 2: 12/9 Cal Row (male/female)
Min 3: 9 Burpees

Elite Competition Class

1) Bench 15 Mins
10 min EMOM x 3 reps @ 70%

10 mins
8 Min EMOM
Even: Ring Dips
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Metcon:
Complete 8 rounds for time:
6 Reps Front Rack Lunge 155/110 (3 RT/ 3 LT)
10 Dynamic Push Ups 45/35
10 Russian Twist 45/35
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.


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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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