December 7, 2015 by thao




Don’t forget your ugly sweater for the Xmas party on Saturday!

Freedom WOD Classes

Warm Up:
4 min Pizza boy

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

10 min to Snatch
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!

4 Rounds
10 Push Press 115/75 Note: to focus on Push Press not Push Jerk!
15 Box Jumps 24/20

Elite Competition Class

1. Snatch
Build up to a single heavy lift from blocks – set the blocks up so the bar is about knee height.

2. Conditioning
21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

3. CrossOver Symmetry
Iron Scap Protocol
If you don’t have CrossOver Symmetry go online and buy it, then do Bulletproof Shoulders. The demo video is posted below.



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    (970) 213-3974

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    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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