November 29, 2017 by thao




Mark it down on your calendars our annual 12 Days of Christmas WOD is on December 12th! You won’t want to miss this one! 

Freedom WOD Classes

Warm Up:
2 Rounds
10 KB Sumo Deadlift High Pulls
10 Russian KB Swings
10 Hand Release Push Ups

8 mins
3×5 Split Jerk Strict Press at 60% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×5 Split Jerk  Balance at 60% of Jerk 1 RM

In Teams of Two Complete
18 Min AMRAP
3 DL 185/135
6 Bench Press 155/115
9 Box Jumps (24/20)

Partner 1 goes though the round then Partner 2 follows. You go I go style.

Elite Competition Class

1. Barbell Conditioning
AMRAP 2:00 @ (185/135)
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (205/145)
7 Power Cleans
7 Front Squat
7 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (225/155)
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Clusters in time remaining

2. Conditioning 
For Time:
Deadlift (345/235)
200 Meter Sled push (1/2 BW)

3. Bike Conditioning
10:00 on
Rest 5:00
10:00 on


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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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