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10/26/20

October 26, 2020 DNRadmin

Freedom WOD Classes Warm up: 5 mins Plate Warm Up Mobility: Perform mobility between strength sets Roll out legs and hips Strength: 12-15 Mins Back Squat **90%  + 20 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see 5+, 3+, or 1+, that means you do the max

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10/23/20

October 23, 2020 DNRadmin

Let’s see if we can win a new Assault Bike for the gym! HOW TO ENTER: Finish 20 calories on the AssaultBike in 20 seconds. Submit your name + email and a photo of your console below. You’ll automatically be entered into a raffle to win a free AssaultBike Classic! (2 individual winners) RAFFLE DETAILS:

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10/22/20

October 22, 2020 DNRadmin

Make good choices! The WOD was originally designed with running. However if the air quality is not quality then don’t choose to run. Freedom WOD Classes Warm Up: 5 Mins 15-12-9 KB SDLHP Box Step Ups w/KB Mobility: Perform mobility between strength sets Strength: 15-18 Mins Deadlifts **90%  + 20 LBS** of your 1RM to calculate load

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10/21/20

October 21, 2020 DNRadmin

Classes are capping out lately, so make sure you are signing up early to reserve your spot in your desired class time Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 M Run 10 Hang Power Cleans 10 Mountain Climbers Then 90 Sec /side Samson Stretch Mobility: Perform mobility between strength sets Strength: 8

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10/20/20

October 20, 2020 DNRadmin

Did you know a monthly InBody scan can help your track you progress and keep you focused on your goals. Get signed up for the $15.00 monthly auto pay InBody Scan. Exclusive for CFDNR members only, thats 1 scan per month for $15.00! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 7 KB Deadlift

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10/19/20

October 19, 2020 DNRadmin

Congratulations To Bill Cliff And His Wife. There amazing new addition was born on Friday 10/12/20! We are still waiting on more details boy or girl and name. But we will keep everyone updated as we hear!    Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 M Row, 500 m Bike 10 Steps

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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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