October 7, 2015 by thao




Freedom WOD Classes

Plate Warm Up

Shoulder Mobility

6 min EMOM
Strict Press at 90% of 1RM x 1 reps

80% x 1
85% x 1
90% x 1


Partner Metcon:

4 minAMRAP
Push Press 95/65
Bar hold off of pull up rack

1min rest

4 min AMRAP
Double Unders
Active Static Squat Holds

1min rest

4 min AMRAP
Bench press 95/65
Plank hold

Elite Competition Class

1. Snatch
A. 5×5 Unbroken Power Snatch, climbing

2. Barbell Conditioning
In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 115/80
50 reps at 135/95
AMRAP at 165/110

rest 3 minutes

B. In 7 mins complete the following Back Squats:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

rest 3 minutes

C. In 7 mins complete the following Power Cleans:
50 reps at 155/105
50 reps at 205/145
AMRAP at 245/165

3. Midline Accessory Work
4 Supersets of:
30 Calorie Row
10 Strict HSPU
A “Superset” means move from movement to movement with purpose. These ARE NOT for time, but don’t screw around between sets. Rest 1-2 minutes between rounds.



    [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]