December 21, 2016 by thao




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Don’t forget to get set up on Auto-payment to keep your current rate. Starting January 1st our rates are going up. Ask a coach to set you up today, no contracts and you can come off of auto-payment at anytime with two weeks notice.

Freedom WOD Classes

Warm Up:
Junk Yard Dog

Movement of the Week:
Tricep Smash

Max Out Week 3
Max Effort 500 M Row
Rest, then
1:00 Min Max Effort Cal On The Assault Bike

15-12-9 10:00 Min Cap
Front Squats 95/65 No Ghost Riding Show Control Up and Down
Bar Facing Burpees

Elite Competition Class

1. Gymnastics Conditioning
A.  1 sets of 20 unbroken muscle-ups
B.  2 sets of 12 unbroken muscle-ups
C.  3 sets of 8  unbroken muscle-ups
D.  4 sets of 7 unbroken muscle-ups
E.  5 sets of 5 unbroken muscle-ups

2. Conditioning
For time:
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
2 Rounds:
30 Cal Bike
30 Box Jumps (24/20″)
30 Wallballs (20/14#)
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups


    [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. 

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      [honeypot level]