December 11, 2015 by thao



Ben “The Banjo” Mayer

The Christmas part is a family friendly event! There will be no workout, just a good old friendly get together. You may bring adult beverages if you would like, but lets be responsible.

Freedom WOD Classes

Warm Up:
Plate Warm up

5 min EMOM
Front Squat at 95% of 1RM x 1 reps

10 min to Clean
Warm ups set then
85% x 1
90% x 1
95% x 1
100% x 1
And if it is feeling good go for a PR!


7 Min Team WOD

Hollow Body Holds/Rocks
Arch Holds/Rocks

2 Min Rest

7 Rounds of 50 M Sprint
1 Minute Rest Between Sprints

2 Min Rest

4 rounds
10 Front Squats 115/75
10 V-ups

Elite Competition Class

1. Conditioning
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest


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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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