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9/28/22

September 28, 2022 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 30/24 Cal Bike / Row or 400 M Run 1:00 PVC ROM 10 Muscle Snatch 10 Power Snatch Conditioning: 10 Mins  Row / Bike / Ski 5 x 18/22 Cals OR 5 x 200 M Run 1:00 Rest Between Sets or Alternate w/ partner on machine as needed

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9/27/22

September 27, 2022 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Ring Rows 10 KB RDL 10 Russian KBS 15 Pull Aparts :30 Hollow Hold Mobility: 5 Mins Coach Lead Banded Shoulder Stretch Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 8-12 / Side RNT Single Arm DB Row – Video

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9/26/2022

September 26, 2022 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 10 Burpees 1 Lap Bear Crawl (Wall to wall and back) 10 Overhead Squats or Front Squats 10 Back Squats Strength: 15 Mins 3 x Superset ~ 60% 1RM for each movement 10 Overhead Squats + 10 Back Squats OR 10 Front Squats + 10

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9/23/2022

September 23, 2022 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Burpees 5 Barbell Jefferson Curls 8 Push Ups 5 Inchworms Then: 1:00 PVC ROM 1:30 / Side LAX Roll Chest Strength: 15 Mins 3x Superset 10 Sumo Barbell Deadlifts ~50% 10-12 Single Leg Hip Thrust – Video Metcon: 18 Min Cap  Partner Workout: 4 Rounds

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9/22/2022

September 22, 2022 DNRadmin

Hooligan 1: “What are you doing October 22nd?” Hooligan 2: “Going to the 9th Anniversary Halloween Costume Party” Hooligan 1: “HELL YEAH BROTHER” This year’s Halloween bash will be a bit different! We will not be doing a workout but instead we will be hosting a Corn Hole Tournament! The event will come with an

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9/21/22

September 21, 2022 DNRadmin

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 5 Inchworms 10 RDLs 10 Deadlifts 1:00 / Side Samson Stretch Conditioning: 10 Mins  Female Row / Bike / Ski Cals = 12 – 15 – 18 – 15 – 12 Male Row / Bike / Ski Cals = 15 –

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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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