October 13, 2016 by thao



Do Not Go Gentle..

Freedom WOD Classes

Warm Up:
4 Rounds not for time but have 15 mins to complete
4 KB Turkish Get up
6 Russian KB Swing
7 KB Deadlift

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Couch Stretch

“C3 Week”
3 Sets Unbroken Toe-2-Bar At 50% + 4 of your Max Effort Toe-2-Bar
Example my max effort Toe-2-Bar was 40, then I will perform 3 sets of 24 unbroken toe-2-bar

Deadlift 225/155
Handstand Push Ups

Elite Competition Class

1.  Technique Work
A.  3×3 Snatch Balance, light
B.  3×3 Tall Snatch, light
C.  3×3 Tall Clean, light

2.  Snatch
2 Triples at 70%, followed by 3 doubles at 75%

3.  Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%

4.  Jerk
4 Triples at 70% – focus on driving and catching high

5.  Conditioning
“Cement Mixer”
7 rounds, every 3 minutes complete:
400m Run
12 TTB


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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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