October 21, 2016 by thao




Freedom WOD Classes

Warm Up:
500 M Row
400 M Run

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

“A4 Week”
10 Min EMOM
3 Sumo Deadlift 75% of 1RM

In Team Of 3
20 Min AMRAP Ladder

2 Cal Row
2 Back Squats 135/95
2 V-Ups

4 Cal Row
4 Back Squats 135/95
4 V-Ups

6 Cal Row
6 Back Squats 135/95
6 V-Ups

8 Cal Row
8 Back Squats 135/95
8 V-Ups

10 Cal Row
10 Back Squats 135/95
10 V-Ups

12 Cal Row
12 Back Squats 135/95
12 V-Ups

14 Cal Row
14 Back Squats 135/95
14 V-Ups

Athlete A will start at the Rowing station.  Athlete B will start at the Back Squats station.  Athlete C will begin at the V-Ups.  3,2,1 go…each athlete must complete 1 reps of that particular movement.  Once they have all completed 2 reps they each rotate one station where they begin to perform 2 reps of that movement.  After they’ve done 2 reps they rotate one more time and perform 2 reps at the 3rd station.  At this point they are back where they began.  This is the start of round 4 reps.  They will repeat the process until Time runs out.

Elite Competition Class

1.  Conditioning
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)

2.  Recovery/Strength
Crossover Symmetry Iron Scap Protocol


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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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