November 17, 2022 by DNRadmin




Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
15 Band Ts
15 Band Ys
15 Band Tricep Extensions
10 RDLs
10 Deadlifts
10 Push Ups

Strength: 13 Mins 
3 x Superset
10 HSPU as hard as possible
10 Wall Glides

Mobility: 6 Mins
:45 / Side Bent Knee Calf Stretch
:45 / Side Straight Knee Calf Stretch
1:30 / Side Single Leg Band Hamstring Stretch

Metcon: 12 Mins 
12 Min EMOM
Min 1: 12 Bench Press ~60-65%
Min 2: 12 Deadlifts 225/155
Min 3: Max Rep DU or Singles

Functional Bodybuilding Class


Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups


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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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