January 2, 2017 by thao



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You are not stuck where you are unless you decide to be.”  – Wayne W. Dyer

It’s time to start making the improvements you have been talking about. Starting with Mobility class Saturday at 12:00pm.  

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hollow Body Kipping Swings
10 Push Press Unloaded Bar

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

5 Min EMOM
6 Beginners/Intermediate
11 Intermediate/Advanced

5 Min EMOM
Pull Ups
6 Beginners/Intermediate
11 Intermediate/Advanced

3 rounds at 100% effort
25 Box Jumps 24/20
10 KB Swings 53/35
10 Burpees
10 KB Swings 53/35
10 Burpees
10 KB Swings 53/35KBS
25 Box Jumps 24/20

2 Min Rest Between Each Round.

Elite Competition Class

1. Gymnastics Conditioning
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets

2. Conditioning
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ (155/105)

3. Condtitioning
1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees


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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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