January 12, 2024 by DNRadmin


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Freedom WOD Classes

Warm Up: 12 Mins
2 Rounds
10 Burpees
10 Hang Clean High Pulls
10 Hang Power Cleans
10 Sit Ups

Mobility: 9 mins 
90 sec/side Couch Stretch
3 mins /side Quad Barbell Smash

Strength: 5 Mins
4 Rounds (5 mins)
20 Anchor Point T-2-B
20 Hollow Mountain Climbers
20 Sec Plank Crunches (video) or Plank Hold
20 Rest Rest

Metcon: 16 min 
8 Rounds of:
Rotating Tabata 20/10
Hang Power Cleans 96/65

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2

-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps

-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps

-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps

Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats  (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts

Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps

Walking Lunges w/ or w/out weight
3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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