April 4, 2024 by DNRadmin




Freedom WOD Classes

Warm Up: 8 Mins
500 M Row / . 7 Bike
20 Alt. Step Ups
10 Strict Knee Raises
10 Bottoms Up KB Press
10 Box Jumps
20 Pull Aparts

Interval EMOM Ladder – 8 Mins
4 Min EMOM Ladder Then 4 Min AMRAP – Row / Bike / Ski
Males: 10-10-10-10-Then 4 Min AMRAP for Cals
Females: 8-8-8-8-Then 4 Min AMRAP for Cals
Modified: x-x-x-x-Then 4 Min AMRAP for Cals
*Every EMOM round is a sprint

Mobility: 8 Mins
Athlete Choice – Stretch / Roll
*ask coach for guidance –

Metcon: 11 Mins
On an 11:00 Clock:
1:30 AMRAP: Alt. DB Snatch 50/35
:30 Rest
1:30 AMRAP: T2B
:30 Rest
1:30 AMRAP: Box Jumps 30/24 – scale to appropriate but challenging height
1:30 Rest
Then 4 Min AMRAP:
6 Alt. DB Snatch 50/35
5 T2B
5 Box Jumps 24/20

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: 3 mins
250 Row
12 Anchor Point T-2-B
12 Inchworms
90 sec /leg Couch Stretch

Core Development: 5 min
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins aka Heal Taps
20 Sec Leg Lift Hip Extensions
20 Sec Rest
Metcon: 12 min
4 Rounds
16 Cal Row
12 Alternating Single Arm KB Swings
6 Rainbow Ball Slams


    [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]