March 12, 2020 by DNRadmin



Barbells and Badges is this Saturday! If you get a chance stop in and check things out.

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
8 Kipping Swings
8 Single Leg Squat Jumps
8 Banded Rows
1 Min /leg Samson Stretch

90 sec /side Partner Calf Smash
90 sec /side Lax Ball Lats

5 Min EMOM
Min 1: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 2-5: 5 Muscle Ups or 8 C-2-B Pull Ups

Metcon: 15 mins
15 min Partner AMRAP
8/6 Cal Row
8 Box Jumps
8 Wall Balls 20/14

Athlete “A” will perform one round of the AMRAP 8/6 Cal Row, 8 BJ, and 8 WB. While Athlete “B” actively hangs from a pull up bar. Once Athlete “A” finishes 8 WBs both athletes will then switch. The athlete working on the AMRAP can only do so if and only if the other Athlete is actively hanging from and pull up bar…

Elite Competition Class

2. Shoulder to Floor: 1 Minute Each Side
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3. Wrist Stretches: 1 Minute
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Lower Body
1. Couch Stretch: 2 Minutes Each Side
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2. Pigeon Pose: 2 Minutes Each Side
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3. Butterfly: 90 Seconds
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4. Pike: 1 Minute
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5. Straddle: 1 Minute
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6. Kneeling Split: 1 Minute
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Optional Active Recovery
10 Rounds Not For Time:
20/15 Calorie Row

After Each Round: 30 Second Front Plank

This Optional Active Recovery piece is not for time, rather the aim is to just move around and brak a sweatThe row is designed to be completed at a light to moderate pace that you can sustain for 10 rounds
After each effort on the rower, immediately transition into a front plank
Choose a time for the front plank that allows you to complete each set unbroken
Following the plank, transition right back to the rower for the next round

10 Calorie Row
20 Second Front Plank

Performance Power Training

Thursday, March 12th, 2020

Pre-Flight: Shoulders and bench press, then it gets techincal with HSPU and Double unders. Have people scale to DB’s as needed

Jet Fuel: Reverse Tabata: 
Pushups/Situps (8 minutes)
Band pull aparts, presses, upright rows
*Mash upper body

Major, Lift:
Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
Max 1
1xAMRAP @80%
**Compare to max2 February 13th**

Max Reps Pullups (scale as needed to get at least 10 on the first set)
20 Incline DB Press
20 DB Hammer Curls
20 DB Skull Crusher

7min AMRAP:
20 DU
10 Pushups
5 DB Push Press


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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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