January 5, 2018 by thao



KidFit Saturday 9:00-9:45am $12.00 Drop-in or $120.00 Jan 6th – March 31st (12 classes)

Freedom WOD Classes

Warm Up:
High Knees (east to west)
ButtKicks (east to west)
Samson Stretch (east to west)
2 Rounds
5 Hang Power Snatch
5 Back Squats w/ 2 sec pause at the bottom

Shoulders and Chest

6 Rep Max 12 mins

6 Rep Max 12 mins
Front Squat

Every 3 mins for 12 mins (4 rounds)
400 M Run
10 Hang Power Snatch 75/55

You have 3 Mins to Run 400 M and perform 8 Hang Power Snatch. If you finish before the 3 mins is up you earned some rest. Repeating the 400 m run and 8 HPS on the 3 mins. If you don’t finish your reps before the 3 mins is up, stop reps and get back on the run. For every rep not performed you will owe a cal on the bike or rower at the end of the 12 mins.

Elite Competition Class

1. Parallette Handstand Push-ups
30 Repetitions for Time

Athlete’s choice on height. Choose a difficulty that
allows for at least 7 repetitions unbroken, when fresh.

2. Gymnastic Complex
7 Sets:
1 Bar Muscle-Up
2 Toes to Bar
3 Chest to Bar Pull-ups
2 Toes to Bar
1 Bar Muscle-Up

Rest as little as needed between unbroken sets.

3. Conditioning
3 Rounds:
10 Ring Muscle-Ups
50 Double Unders
10 Front Squats (225/155)

4. Midline
2 Sets of 50 GHD Sit-Ups
Rest as needed between sets (aim for unbroken).

Brother Bro’s Barbell Club

Friday (Session Three)
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

Every 2 minutes, for 18 minutes (9 sets):
Clean Pull + Clean + Front Squat

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-7 – 1 rep @ 85%
*Sets 8-9 – 1 rep @ 90%

In 18 minutes, establish a 1-RM in this complex:
3 Front Squats + 1 Jerk

(3 Front Squats followed by 1 Jerk = 1 rep of this complex)

Three sets of:
Bench Press x 10 reps
Prone Plank x 1 minute
Rest 30 seconds

Build in weight as you go for the Bench Press.


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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. 

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