December 15, 2015 by thao



IMG_3310Kaleb Fehr and Zach Naramore getting there squats on! Everyone should look into the myWOD app to help track your squat %.

Freedom WOD Classes

Warm Up:
Banded distraction butterflies
Lax ball piriformis roll out

20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

15 min cap
3 rounds for time of:
6 Hand Stand Push Ups
12 Pull-ups
24 KB Swings 53/35

Elite Competition Class

1. Conditioning
1,000m Row
50 Thrusters, 45#
30 Pull ups

2. Conditioning 
18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65

3. Lower Body Pull
3×10 Good Mornings


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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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