November 24, 2015 by thao



Freedom WOD Classes

Shoulders Barbell crush
2 min Shoulder drill

10 min EMOM
5 Scap Pulls
3 Kipping Pull Ups
5 T-2-B
The goal is to go unbroken each round

Partner up! Each person will perform 4 rounds of Air Squat. One partner will Air Squat, while other partner performs as many reps as possible at Pull Ups. Once all 75 Air Squats have been performed you must switch movements. The name of the game is “Versus” so the person with the most Pull ups at the end of the 4 Rounds wins

4 Round Versus
75 Air Squats
AMRAP Pull Ups

Elite Competition Class

1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees

2. Gymnastics Conditioning
3×20-30 unbroken C2B Pull ups, minimal rest between sets.

3. Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time



    [honeypot level]


    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!

      [honeypot level]