August 24, 2015 by thao



Freedom WOD Classes


Back Squats using 90% of your 1RM + 20lbs to calculate load
75% X 5
85% X 3
95% X 1+

10 Min AMRAP Ladder
2 Wall Ball 20/14
5 Double Unders (2:1)
4 Wall Ball
10 Double Unders
6 Wall Ball
15 Double Unders

Elite Competition Class

1. Conditioning
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

2. Snatch
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.


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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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