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4/5/24

April 5, 2024 DNRadmin

Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit 5 Burpees 5 Inchworms 15 Pull Aparts 10 RDLs 10 Alt. Lunges Strength: 8 Mins 8 Min EMOM: Odd: 6-8 HSPU – as hard as possible Even: Handstand walk practice OR DU practice Metcon: 24 Mins 24 Min AMRAP 5 Rope Climbs OR 20 Pull Ups

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4/4/24

April 4, 2024 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 500 M Row / . 7 Bike 20 Alt. Step Ups 10 Strict Knee Raises 10 Bottoms Up KB Press 10 Box Jumps 20 Pull Aparts Interval EMOM Ladder – 8 Mins 4 Min EMOM Ladder Then 4 Min AMRAP – Row / Bike / Ski Males: 10-10-10-10-Then

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4/3/24

April 3, 2024 DNRadmin

Freedom WOD Classes Warm Up: 10 Min Cap 400 M Run 2 Rounds: 8 Push Ups w/ 5 sec plank between reps 8 Ring I’s 8 Ring T’s :30 L-Sit / Tuck / Hollow Metcon: 30 Min Cap Buy In: 50 Sit Ups 1 Rounds: 40 Push Ups 800 M Run 2 Rounds: 20 Push

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4/2/24

April 2, 2024 DNRadmin

It’s time to start paying attention to the WOD page in preparation for Murph. If you are planning to wear a vest for Murph, bring it in today for strength. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Air Squats 8 Scap Pull Ups 8 Goblet Squats 8 Kip Swings 8 Front Squats

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4/1/24

April 1, 2024 DNRadmin

Freedom WOD Classes Warm Up: 6 Mins 6 Min Circuit: 20 Pull Aparts 10 Wall Glides 8 Power Cleans 8 Front Squats 8 Strict Press 8 Push Press Olympic Strength: 20 mins 8 Min Coach Lead -Hip Scoop – focus on pushing hip to bar w/ flat feet Then 10 Min EMOM 0:00-5:00 – 2

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3/29/24

March 29, 2024 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 8/Side Split Leg Lifts 10 Kip Swings 5 Inchworms 10 Push Ups 1:30 / Side LAX Roll Chest Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 75-80% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video

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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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