December 28, 2015 by thao



This marks our 3rd week of the squat everyday programe.. We have seen some great squat PRs already, keep up the great work it is paying off!

Freedom WOD Classes

Warm Up:

Week 3 of squatting everyday 
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 Ladder
1 Muscle Up or C-2-B Pull Ups
1 Power Clean 155/105

2 Muscle Ups or C-2-B Pull Ups
2 Power Cleans

3 Muscle Ups or C-2-B Pull Ups
3 Power Cleans

Elite Competition Class

1. Cleans
1RM Squat Clean

2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

3. Gymnastics Conditioning
50 Strict C2B Pull-ups for time


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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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