After Barbells & Badges finishes up on Saturday we will be heading over to Maxline for the after party, where $1 of every beer you purchase will be donated to the Fort Collins Police Department Benevolent Fund

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds with a 5 min limit:
10 Jumping or Kipping Pull Ups
10 / Side Jumping Lunges or in place
30 DU or 1 Min Practice

S&C EMOM: 12 Mins

4 Mins to set & go
8 Min EMOM
Odd: 1-6 Bar MU or 6-10 Strict Pull Ups
Even: 8/Leg OH Barbell Lunges (95/65 or scale)

Mobility: 5 Mins

2 Mins / Side Chest Smash

Metcon: 13 Mins

Partner “Twos-Days” – 13 Min Partner AMRAP:
50 DU / 100 Singles
15 Bench Press (115/75)
15 T2B
*Rotate as needed*

Elite Competition Class – 12/19/17

1. Handstand Pushups
For Time:
15 Strict Deficit Handstand Push-ups (4.5/3)
18 Strict Deficit Handstand Push-ups (3/1.5)
21 Strict Handstand Push-ups
24 Kipping Handstand Push-ups

2. Pause Front Squat + Front Squat
Build to a Heavy Complex

3. Conditioning
21-15-9:
Kettlebell Swings (70/53)
Front Squats (155/105)
Calorie Assault Bike

Rest 5:00

21-15-9:
Kettlebell Swings (70/53)
Front Squat (135/95)
Calorie Assault Bike

4. Trueform / Air Runner
3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / 1:30 off