October 31, 2017 by thao



Happy Halloween!

Freedom WOD Classes

Warm Up: 12 mins
Neuro Mobility Warm Up
Then: w/ unloaded bar
2 Rounds
5 Front Squats
5 Thrusters
5 Clusters
5 Hollow Swings
5 Big Hollow Swings
5 K-2-E (knee raises)

Mobility: 8 min
Lats and Quads

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpees
Even: 8-10 T-2-B

Metcon: 15 min cap
Thrusters 95/65
Pull Ups

Elite Competition Class

1)Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict Handstand Push-ups
25% of Max Unbroken Strict Handstand Push-ups
15% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

50/35 Calorie Assault Bike
150 Double-Unders
1 Mile Sandbag Run
150 Double-Unders
50/35 Calorie Assault Bike

3)Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off
*On calories. A repeat from last week.

Accumulate 3:00 in an L-Sit
Every break: 3 Sandbag Cleans + 30 Second Sandbag Hold (120/80)



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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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