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5/20/2015

May 20, 2015 thao

Freedom WOD Classes D.R.O.M.s Strict Press 3 x 8 Push Press 2 x 8 Metcon: Tabata Row for Calories Double Unders Ground to Overhead (135/95) Plank Holds Elite Competition Class 1. Barbell Conditioning Teams of 3 (1 athlete works at a time): With a running clock… A. In 7 mins complete: 50 Back Squats, 135/95

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5/19/2015

May 19, 2015 thao

Freedom WOD Classes D.R.O.M.s Clean Complex -Technique Focus 12 Minutes Low Hang Panda Pull + Hang Power Clean + Pendlay Row Metcon: 4 Rounds for Time: 8 Pull-ups 8 Burpees 8 Squat Cleans (135/95) 8 Burpees Elite Competition Class 1. Snatch 7 sets of the following complex: Pocket High Pull + Hang High Pull +

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5/18/2015

May 18, 2015 thao

Freedom WOD Classes D.R.O.M.s Mobility – Open up the Hips Back Squat 3 x 8 Front Squat 2 x 8 Metcon: 15 Min AMRAP5 Deadlifts (225/155) 7 Push ups 9 Box Jumps (24/20) Elite Competition Class 1. Clean and Jerk 7×3 quick singles, climbing – rest 2 mins between sets. 2. Front Squat 2×10 across

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5/15/2015

May 15, 2015 thao

Freedom WOD Classes D.R.O.M.s 7 Min Team WOD Hollow Body Holds/Rocks Arch Holds/Rocks 3 Min Rest 7 Rounds of 50 M Sprint 1 Minute Rest Between Sprints 3 Min Rest “Annie” 50-40-30-20-10 Sit-ups Double Unders Elite Competition Class 1. Snatch 3×3 at 75% 2×2 at 80% 1×1 at 85% 2×2 at 80% 3×3 at 75%

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5/14/2015

May 14, 2015 thao

Freedom WOD Classes D.R.O.M.s Snatch 3-3-1-1-1 Metcon: 4 Round Vs. 1. Back Squats (135/95) 2. 100 M SINGLE ARM KB Farmer Carry (53/35) 1 Athlete accumulates as many Back Squats as possible while the other walks 100 Meters. 1 Round is complete after both athletes have squated and walked. Elite Competition Class Rest / Mobility

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5/13/2015

May 13, 2015 thao

Freedom Class WOD D.R.O.M.s Mobility Strict Press 3-3-1-1-1 Metcon: 3 Rounds for Time: 10 HSPU15 Ring Dips 20 Pull-ups 25 Push-ups Elite Competition Class 1. Clean and Jerk Complex work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk 2. Strength Work up

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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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