March 31, 2023 by DNRadmin




Freedom WOD Classes

Warm Up: 7 Mins
10 Burpees
1:00 PVC ROM
10 Power Snatch
10 Overhead Squats
5 Sotts Press
10 Hang Squat Snatch

Metcon kind of: 24 Mins
Not For Time but within 24 Mins (including warm up)
5 Rounds Snatch Complex – Increase weight each round. Record weights
Round 1: Perform unbroken complex of:
5 Snatch Grip DL
5 Power Snatch
5 Hang Sq Snatch
5 OH Squat
Round 2:
4 Snatch Grip DL
4 Power Snatch
4 Hang Sq Snatch
4 OH Squats
Round 3: 3 reps each
Round 4: 2 reps each
Round 5: 1 rep each

Strength After Metcon: 15 Mins – Optional
2 x Giant Set
5 Strict + Negative Pull Ups
10 Kip Pull Ups
10-18 Reverse Grip Lat Push Down
10-15 Curls (Any variation: barbell, db, waiter, cable curl)
3:00 Rest Between Giant Sets. Keep all reps unbroken!
*Banded shoulder stretches between sets.

Functional Bodybuilding Class

Boulder Shoulders

Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers


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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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