Freedom WOD Classes Warm Up: 6 Mins 500 M Row / .6 Mile Bike 1:00 PVC ROM 8 Power Cleans 8 Strict Press 8 Push Press 8 Clean & Jerks Interval EMOM Ladder – 8 Mins 8 Min EMOM Ladder for Cals – Row, Bike or Ski Males: 6-8-10-12-12-12-12-12 Females: 3-5-7-9-9-9-9-9 Modified: 4-5-6-7-7-7-7-7 *Every round
Read MoreFreedom WOD Classes Warm Up: 10 Min Cap 400 M Run 20 Glute Bridges 10 / Leg – lying lateral leg lifts 10 / Leg – Fire Hydrants :45 / Side Hamstring Stretch :45 / Side Couch Stretch Strength – 8 Mins 8 Min EMOM: Odd: 4 Back Squats 75-80% Even: Rest Metcon: 22 Min
Read MoreFreedom WOD Classes Warm Up: 10 Mins 1:30 / Side Roll Rotator Cuff 2 Rounds: 15 Band Pull Aparts 15 / Side – Band External Rotations – Video 10 Wall Glides 10 Cal Row / Bike Strength: 8 Mins 8 Min EMOM: Odd: 6-8 HSPU – as hard as possible Even: Handstand walk practice OR
Read MoreFreedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Pass Throughs 15 Pull Aparts 10/Side DB External Rotation 10 Hang Power Snatch 10 OH Squats Then : 1:30 / Side LAX Roll Shoulder / Traps Olympic Strength: 20 mins 8 Min Coach Lead -Tempo Power Snatch (2 second lift off) Then 10 Min
Read MoreFreedom WOD Classes Warm Up: 5 Mins 2 Rounds :30 Each: Plank Hold Hollow Hold Left Side Plank Hip Lifts Right Side Plank Hip Lifts Push ups Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 70-75% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video –
Read MoreFreedom WOD Classes Warm Up: 6 Mins 2:00 Jump Rope 1:00 PVC ROM 20 Pull Aparts 10 Scap Pull Ups 10 Kip Swings Mobility: 13 Mins 1:00 / Side LAX Roll Chest 1:00 / Side LAX Rotator Cuff 4:00 Band Shoulder Stretch 1:30 / Side Quad Smash 1:00 / Side Quad Stretch Strength: 8 Mins
Read MoreYou 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.