January 4, 2016 by thao



If it doesn’t challenge you, It wont change you!

Welcome to the 4th week of the squat everyday program! As we move closer to the 2016 CrossFit Opens, we will be working on gymnastic skilled movements ie, burpees, handstand push ups, dips, pull ups, MU, Toe-2-Bar.

Freedom WOD Classes

Warm Up:
EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced

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.

14.2 CF Opens WOD
Every 3 min for as long as possible
From 0:00-3:00
2 Rounds
10 OHS 95/65
10 Chest-2-Bar Pull Ups

From 3:00-6:00
2 Rounds
12 OHS
12 C-2-B Pull Ups

From 6:00-9:00
2 Rounds
14 OHS
14 C-2-B Pull Ups

Ect, Following same pattern.
Do not begin next 3 min segment untill previous 3 min segment has ended.
You may only move to the next 3 mins if you have completed 2 rounds in the 3 mins
Final score is total number of completed reps.

Elite Competition Class

1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

2. Conditioning
6 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds


    [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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]