January 7, 2020 by DNRadmin



Marie will be returning to coaching today for the 6:20 class! Welcome back MoMo!

Freedom WOD Classes

Warm Up: 8 mins
200 M Run
10 KBS
10 Strict Knee Raise
200 M Run

Then: 3 Minute T-Spine Roll

Strength: 15 mins
5 Rounds on the 2:00 ~ 78% of 1RM Snatch
Snatch Complex
2 Hang Power Snatch + 2 Squat Snatch + 1 OHS

Metcon: 22 Min Cap
2 Rounds For Time:
800 M Run
40 Alt. DB Snatch (50/35)
25 T2B

Elite Competition Class

Pausing Power Clean

On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean

*2 Second Pause at Knee
*2 Second Pause in Catch

Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%


  • Working through 5 sets of this 2-rep power clean complex
  • There are two pauses on the first rep, with no pauses on the second rep
  • The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch
  • Click Here For Demo Video
  • The two reps do not need to be completed ‘touch and go’ – you can drop after the first pausing rep
  • Percentages are based on your 1RM Power Clean
  • Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

3 Rounds:
100 Double Unders
20 Barbell Facing Burpees
10 Power Cleans

Round 1: 185/135
Round 2: 225/155
Round 3: 245/165


  • Our barbell weight increases every round in this 3-round conditioning piece
  • Choose weights that allow you to complete the 10 reps around the following time frames:
  • First Bar: 1:30 (1 Rep Every 9 Seconds)
  • Second Bar: 2 Minutes (1 Rep Every 12 Seconds)
  • Third Bar: 2:30 (1 Rep Every 15 Seconds)
  • The barbell weights are likley be performed as singles across the board
  • Use one barbell and change out the weight as you go
  • Choose a double under variation that you are capable of completing at least 75+ unbroken reps when fresh
  • For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar

Odd-Object Conditioning
On the Minute x 6:
4 Box Jump Overs (40″/30″)
Max Single Arm Hang Kettlebell Snatches (53/35)

Performance Power Training

Tuesday, January 7th, 2020

Brief: Everybody squats today, then another nasty burner today. The legs are gonna be pissed.
Jet Fuel: 200m Run
10 Kossack Squats
10 Pole Squats
Find max height:
Kneeling squat jump → Box jump

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Deadlift Block Pulls (2 inches)
Max 3
Amrap @80%
**Raise barbell off the ground 2 inches so it’s higher**
**Compare to Dec 10th**

3×20 Dimmel Deadlifts https://youtu.be/UWTSNmulwJM
3×12 Sumo Goblet Squats
Hip circle party

Calorie Bike
*20 Jumping Lunges (total) after every set. Finish with bike.
**Some people can’t jump and lunge. Just have them lunge in place. Scale the reps down to 16 or 14 if needed for some
**This is a fast, gross, leg burner. It should be puky and fast


    [honeypot level]


    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!

      [honeypot level]