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4/13/21

April 13, 2021 DNRadmin

Who wants to see CFDNR stocking and selling Nocco Drinks and Barebells protein bars ? Freedom WOD Classes Warm Up: 5 mins 5 Min Circuit 20 Banded Pull Aparts 10 Slow Hollow Body Mountain Climbers 10 Revere Crunches 5 Burpees Mobility:  Mobility Between Strength Sets Strength: 16 mins Bench Press 8 Mins to find a

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4/12/21

April 12, 2021 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 6 Snatch Grip Deadlift 6 Hang Power Snatch (modification: hang power clean) 6 Over Head Squat (modification: front sq) Mobility:  Mobility Between Strength Sets Strength: 20 mins Snatch 10 Mins to find a 10 Rep Max Then 10 Mins to do 10 Reps @ 75% 10RM

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4/9/21

April 9, 2021 DNRadmin

Barbells and Badges Team Competition Save the date: June 26th &27th Two Day Event benefitting the Fort Collins PD Benevolent Freedom WOD Classes Warm Up: 5 Mins Warm Up: 3 Rounds 10 / Side Leg Kicks Front and Lateral 3 Clean complex  (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean) 10 Banded

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4/8/21

April 8, 2021 DNRadmin

Today we help Bill Clift celebrate his sister Megan’s 28th birthday. Megan was born on 4/10/93 and passed away March 23, 2011. Today with the help of the CFDNR family we will help to preserve her memory. “Rage Rage against the dying of the light, Do Not Go Gentle into that good night” Freedom WOD

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4/7/21

April 7, 2021 DNRadmin

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Banded Good mornings 5 Inchworms (no push up) 10 Thrusters 5 Spealler Rows Mobility:  Mobility Between Strength Sets Strength: 20 mins Deadlift 10 Mins to find a 8 Rep Max Then 10 Mins to do 8 Reps @ 75% 8RM 8 Reps @ 70% 8RM

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4/6/21

April 6, 2021 DNRadmin

Congratulations Dallas for passing your CFL1 CrossFit Cert! You are one step closer to becoming a coach!  Freedom WOD Classes Warm Up: 5 mins 250 m Row or Ski / 600 m Bike2 Rounds 4 /side Single Leg broad Jump Squat 30 Second Hollow Hold 8 Anchor Point T-2-B 250 m Row or Ski /

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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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