November 16, 2016 by thao



Freedom WOD Classes

Warm Up:
3 Rounds (not for time but you only have 15 mins to complete)
10 Goblet Squats
12 Hip Extenstions
20 Sec Hand Stand Hold

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Piriformis/Glutes Lax Ball Rolling

“A5 Week” 10 Min Cap
10 Min EMOM
2 Wall Walks

Rotating Tabata with a Partner 45/15 for 12 mins
Back Squat 135/95
Hand Stand Push Ups

Partner A starts on back squats, partner B starts on HSPU. Each partner has 45 secs to get as many reps as possible at the given station. Once the 45 secs is up Partner A has 15 sec to transition to HSPU and Partner B has the same 15 secs to transition to back squats. You will continue to rotate from BS to HSPU for 12 mins.

Elite Competition Class

1.  Conditioning
1 mile Run
2K Row
1 mile Run

2.  Gymnastics
5×12 unbroken C2B, rest as needed between sets


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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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