February 16, 2016 by thao



Competition session is so much fun!! If there is a CF competition or obstacle run that you are thinking about doing or have heard of please let the coaches know so we can get it post up for all to see. So people can sign up or show up to support. 

Freedom WOD Classes

Warm Up:
Pizza Delivery

EMOM for 5 mins
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced

5 mins Clean Technique/Segmented Positions
15 mins to work up to a Heavy Clean

4 rounds with a 15 min cap
7 Muscle Ups or 14 C-2-B Pull Ups
7 Power Cleans 135/95 (advanced athletes climbing 10lbs in weight each round)

Elite Competition Class

1. Conditioning
For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

2. Conditioning
3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest 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. 

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