December 21, 2023 by DNRadmin


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Freedom WOD Classes

Warm Up: 12 Mins
2 mins casual Row, Ski or Bike
10 Mountain Climbers
10 Bicycle Crunches
10 Sit Ups
2 mins /side Roll out Quads and Hips

Strength: 10 Mins
Core Strength
4 Rounds
30 Sec Penguins aka Heel Taps
30 Sec Plank Crunches (video) or Plank Hold
30 Sec Glute Bridge Reverse Crunch
30 Sec Rest

Metcon: 25 min cap
50-40-30-20-10 Reps For Time
Cal Row, Ski or Bike
Sit Ups

Note: This Workout is designed as a Row or Ski workout. Bike should only be used if needed.

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2
-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps

-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps

-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps

Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats  (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad

3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight

3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps


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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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