November 22, 2022 by DNRadmin




Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
Then 2 Rounds:
10 Burpees
15 Barbell Curls
10 Kip Swings
10 Bent Over Barbell Rows
Then 1:30 / Side Couch Stretch

Strength: 15 Mins 
3 x Superset
6-10 Ring Rows as hard as possible
12-15 / Side RNT Single Arm DB Row – Video @ 6:00
10-12 Cable Machine Lat Press Downs
12-15 / Side RNT Single Arm DB Row – Video @ 6:00

Metcon: 15 Min Cap
For Time:
30 Burpee Pull Ups
70 Alt DB Snatch 50/35
30 Burpee Pull Ups
5 Rounds For Time:
12 Burpee Pull Ups
14 Alternating DB Snatch 50/35

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows


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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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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