Thank you to everyone who came out to the Pride WOD Social and show support for the Northern CO LBGTQ community! We were able to raise $705 for the Trevor Project and we’re looking forward to building on that next year.
Thank you to lululemon Fort Collins for putting together some great prizes and helping organize the full day.
Thank you to Kylie for putting together a phenomenal yoga warm up for everyone.
AND! Thank you to Nate and Andrew for all that you did and directing us to the Trevor Project and everything they are doing!

Freedom WOD Classes

Warm Up / Strength: on a 30:00 clock
0:00-5:00
2:00 Hip and Ankle Opener
20 Banded T’s
5 Power Snatch
5 Squat Snatch
10 OHS w/ pause at bottom

5:00 – 10:00: Technique
Snatch High Pull (click for video)
Focus on getting the bar to the pockets before high pulling

10:00 – 16:00
3 x 5 Snatch High Pulls (Up to 70%)

20:00-30:00 – Snatch Complex – 5 sets on the 2:00
2 Hang Squat Snatch + 2 Squat Snatch + 2 OHS
OR 4 Hang Power Snatch + 2 OHS

Metcon: 12 Mins
3 Rounds of 3 Min AMRAP
10 Alternating DB Snatch (50/35)
8 Single Arm OH DB Lunges (50/35 – 4 steps per arm) or Suitcase Lunge
6 C2B Pull Ups
1 Min Rest Between AMRAPs

Elite Competition Class

Rope Climb Conditioning
AMRAP 2:00 – Rope Climbs (start legless if possible)
Rest 1:00
AMRAP 1:00 – Rope Climbs

Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat on *both* lifts.

Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

Conditioning
“Fish out of Water”
For Time:
2K Row
Directly into 10 Rounds:
2 Power Cleans
4 Bar-Facing Burpees
8 Alternating Pistols

Barbell – 205/145

Odd-Object Conditioning
For Time, with the weight on the Yoke climbing each round.
5 DBall Cleans, 50′ Yoke Carry
4 DBall Cleans, 50′ Yoke Carry
3 DBall Cleans, 50′ Yoke Carry
2 DBall Cleans, 50′ Yoke Carry
1 DBall Cleans, 50′ Yoke Carry

Male Yoke Weights:
180 – 270 – 360 – 450 – 540#
Female Yoke Weights:
180 – 230 – 280 – 330 – 380#

Brother Bros Barbell Club 

Session One
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
In 16 minutes, establish a 8-RM Push Press