Come on CFDNR we have 7 teams singing up for this, but we can do better than that… Get a team together and sign up already!

On Saturday, September 17th, 2016, join us for Project: Uplift a local “Back to Basics” competition for all levels at Whole Foods Market Fort Collins presented by OTAC Crossfit and Whole Foods Market Fort Collins.  The competition will be held from 8am to 3pm in the northeast parking lot.  

All proceeds are benefitting the “Kids at Heart” foundation, who supports local foster and adoptive families in the Fort Collins area. 

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
“B Week”
Accessory Gymnastic WOD
3 Rounds (not for time but you only have 15 mins to complete)
10 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
10 Hip Extenstions
10 Ring Tucks  https://www.youtube.com/watch?v=rDahOA6Lnio

Metcon:
Power Clean “Klepto”
4 Rounds
27 Box Jumps
20 Burpees
11 Power Cleans 145/100

Elite Competition Class

1.  Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2.  Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.