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1/27/16

January 27, 2016 thao

Freedom WOD Classes Warm Up: Strength: Flight simulator 5-10-15-20-25-30-35-40-45-50 Skills: 20 mins of Squat Snatch technique Metcon: 15 min AMRAP 5 Snatch 95/65 10 Ring Dips 15 Lunges each leg 95/65 Elite Competition Class 1.  Strength A.  3×1 Squat Clean B.  3×2 Bench Press C.  3×3 OHS 2.  Row Conditioning 25 Calorie Row 25 Box

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1/26/16

January 26, 2016 thao

If you are planning on signing up for the CrossFit Opens please get signed up sooner than later. For those that are signed up or are going to, We are going to be ordering Opens tee shirts very soon. If you are wanting a shirt please make sure your name is on the Opens board

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1/25/16

January 25, 2016 thao

This weeks focus is Olympic Lifting. We will segment the movements starting from the ground up. The mind set this week needs to be “Precision beats power, and timing beats speed” We will be more powerful if we are precise and faster if our timing is perfect! Freedom WOD Classes Warm Up: Strength: EMOM for

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1/23/16

January 25, 2016 thao

A Big Happy Birthday to Ryan Smith, Dean Gonzales and Teal Collins! Hope you had a great weekend! Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning 20 Front Squats, 225/155 – no rack 40 C2B Pull ups 10 Front Squats, 225/155 20 C2B Pull ups 2. Conditioning 20 Snatches, 115/80 4 Rope Climbs

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1/22/16

January 22, 2016 thao

Who needs a washing machine when you have wash boards!  Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 5 Strict Pull Ups beginner/intermediate 10 Strict Pull Ups intermediate/advanced Metcon: Rotating Tabata 40 on/20 Row for M Russian KB Swings 53/35 Pull Ups Elite Competition Class 1. Snatch A. Work up to a heavy

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1/21/16

January 21, 2016 thao

Who can name everybody in the photo? I’ll give you a hint. There are 6 coaches, 5 Knapps, two of the strongest lads in the gym, the daughter of a Marine, and a bully. Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 5 Strict Pull Ups beginner/intermediate 10 Strict Pull Ups intermediate/advanced Metcon:

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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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