November 15, 2023 by DNRadmin




BROS! We have 6 STUDS competing at Turkey Challenge this Saturday and Sunday. If you have a chance to come cheer them on we’d love to see y’all come and support! We’ll post up their heat times in the next day or two.
Cass – Annie – Zack – Kmart
Andi – Nathan

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
8 Ring Rows
8 Ring T’s
8 Ring Y’s
5 Deadlifts
5 Clean High Pulls
5 Hang Power Cleans
Then 1:30 / Side LAX Roll Rotator Cuff

Strength: 15 Mins
15 Min EMOM (5 Rounds)
Min 1: 10 Strict HSPU as hard as possible OR 5 Negative HSPU
Min 2: 15/12 Cal Row Sprint
Min 3: Rest
*Try to make this harder than 2 weeks ago

Metcon: 15 Min Cap
3 Rounds For Time:
15 Hang Clean & Jerks 95/65
5 Rope Climbs OR 20 Ring Rows
*reduce rope climb reps if needed to finish under cap

Functional Bodybuilding Class

Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks
20 Sec Straight Leg Hip Lift
20 Sec Rest
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins 
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown
ME Bar Row (like ring rows but with a bar)

Olympic Lifting

Warm Up: 8 Mins
Athlete choice

Drills: 15 Mins
3×5 Snatch Grip DL @ 1RM or more of Snatch
3×5 Snatch Pulls (not high pulls) – explode through leg drive finish

Strength Complex: 20 Mins
10 Minutes to build in weight, then:
5 x 1 @ 90%+
*Not 1RM today but if it feels good then “Lets GO!”


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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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