August 28, 2016 by thao



Picture for update

Hello DNR friends,

Tomorrow I am flying out to Portland to start a 500 miles bike trip to Seattle. I will be sharing the road with a group of friends (2 other crossfitters) to raise money to support wildlife research. As of now we are way below our $5,000 goal; we (and the animals) would love to have you help us.

The link for the organization’s web page and for the donations is below.

I will see you all in a little over a week,

Freedom WOD Classes

Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
Not For Time (10 Min)
200 M Run
20 PVC Hang Cleans
200 M Run

“C Week”
Over Head Squat (Scale to Front Sq)
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%

3 Squat Cleans 155/105
6 Over Head Lunges 155/105
9 Box Jumps 24/20

Elite Competition Class

1.  Clean
1RM with at 2 second pause 1″ off the floor

2.  Front Squat

3.  Back Squat
4×6 across

4.  Strength Conditioning
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds


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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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