November 28, 2022 by DNRadmin




Welcome back from your Thanksgiving break Hooligans! We have a special workout planned for you today!
We will still be providing bodybuilding programming but for the time being we will not be offering the 6:20 p.m class. Please feel free to reach out for any movement explanations, etc and we hope to bring the class back in the near future!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds :30 Each:
Air Squat or PVC OH Squat
PVC Pass Throughs
Push Ups
1:00 / Side Samson Stretch

Strength: 15 Mins
3 x Superset ~ 75% 1RM for each movement
4 Overhead Squats + 6 Back Squats
4 Front Squats + 6 Back Squats
*Athletes should change the weights for each movement with minimal rest time between. PVC OH Squats w/ a pause are acceptable

Metcon: 20 Mins

Functional Bodybuilding Class

Chest and Biceps Volume

Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

Alt DB Curls (to failure)


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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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