March 21, 2023 by DNRadmin




In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Freedom WOD Classes

Warm Up: 8 mins
400 M Run
2 Rounds:
8 Kip Swings
8 Ring Rows
8 Clean High Pulls
8 Power Cleans
8 Front Squats

Metcon: 35 Min Cap
3 Rounds For Time:
30 Squat Cleans 95/65
30 Pull Ups
800 M Run

Modified Option:
3 RFT:
20 Squat Cleans
20 Pull Ups
600 M Run

Functional Bodybuilding Class

Back & Triceps 

Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

Single Arm Seated Cable Row w/ Rotations


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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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