April 25, 2024 by DNRadmin




Freedom WOD Classes

Warm Up: 10 Mins
4 Round Tabata :20/:10 – not rotating
Air Squats
Box Step Ups
Then: 1:30 / Side Glute Roll

Intervals – 8 Mins
Odd: 4 Back Squat @ 78-82%
Even: Rest

Metcon: 8 Min Clock
2 Rounds of:
2 Min AMRAP:
10 Alt DB Snatch 50/35
5 Box Jumps 24/20
Then 2 Min AMRAP:
10 Alt. Goblet Lunges 50/35
5 Lateral Burpees Over DB

Post WOD Stretch: 8 Mins
Coach Choice and lead

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 minutes

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set

3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps


Warm Up: 5 Mins

2 Rounds
Mountain Climbers
Samson Stretch
Air Squats

Hip Development: 6 Mins

6 Minute Circuit
10 / Leg Bulgarian Split Squat
12 / Direction X Band Walks
10 /leg Long Leaver Single Leg Hip Bridge video

Metcon: 14 Min Cap

For Time:
100 Medicine Ball Cleans
*5 Burpees on the 90 seconds starting with min 0:00


    [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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]