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6/13/25

June 13, 2025 DNRadmin

Freedom WOD Classes Warm Up: 10 Mins 60 Sec Jump Rope Practice 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Alt Lunges Week 2: Over LoadStrength: 12-15 Mins Strength: 15 Mins Snatch using 90% of your 1RM to calculate load 70% X 3

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6/12/25

June 12, 2025 DNRadmin

Freedom WOD Classes Warm Up: 10 Mins Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 10 Box Step Ups Week 2: Over LoadStrength: 12-15 Mins Deadlift using 90% of your 1RM to calculate load 70%

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6/11/25

June 11, 2025 DNRadmin

Peck Pop Of Love, Feed Them! Freedom WOD Classes Warm Up: 10 Mins 200 M Row Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Tuck Ups 10 Push Ups 10 Kipping Knee-2-Elbow 10 Push Ups Week 2: Over Load Strength: 12-15 Mins Bench Press using 90% of your 1RM to calculate load

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6/10/25

June 10, 2025 DNRadmin

Freedom WOD Classes Warm Up: 10 Mins 30 sec /side In Place Samson Stretch Then 2 Rounds 10 Jumping Pull Ups 10 Alt Cossack Squat 10 Russian KB Squat 10 Goblet Squats Then 10 Spealler Rolls (center, right, left =1) Week 2: Over Load Strength: 15-20 Mins Back Squats using 90% of your 1RM to calculate load

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6/9/25

June 9, 2025 DNRadmin

No Pain, No Gain! Let’s Get Week 2 Started Off Right! Freedom WOD Classes Warm Up: 10 Mins Down And Back High Knees 3 Step High Knee w/ Hold video High Knee Butt Kicks video Then 2 Rounds 100 M Shuttle Jog, 50 down/50 back 10 Clean Deadlifts 10 Clean High Pulls 10 Power Cleans

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6/6/25

June 6, 2025 DNRadmin

  Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Box Step Ups Week 1: Load Strength: 20 Mins Snatch using 90% of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 75%

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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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