May 15, 2024 by DNRadmin




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Freedom WOD Classes

Warm Up: 8 mins
1:00 DU / Singles
8 Lift Offs
8 Clean Deadlifts
8 Clean High Pulls
8 Power Cleans
8 Front Squats
8 Strict Press
8 Push Press
8 Push or Split Jerks

Strength: 14 Mins
10 Min EMOM
1 Clean & Jerk
*Start around 50% and build to ~ 85%

Metcon: 18 Min Cap
10-9-8-7-6-5-4-3-2-1 For Time:
Left Arm DB Hang Clean 50/35
Left Arm DB Push Press 50/35
15 DU / 15 Singles
Right Arm DB Hang Clean 50/35
Right Arm DB Push Press 50/35
15 DU / 15 Singles
*Jump rope reps stay 15 every round. DB movements drop every round after both sides have been completed.

Functional Bodybuilding Class


Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 Minutes.

Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins

Back Day – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps

DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm

DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm

Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row

3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times

Olympic Lifting

Drills: 15 Mins
Partner up and alternate: 5 Mins per station
Hip Scoop – from blocks
Clean High Pull – from blocks
Tall Clean – Fall Tall

Strength: 20 Mins
Power Clean
4 x 10 @ 40-50%
*Focus on throwing the bar as high as possible with quick turnover.

Complex: Power Clean + Front Squat
3 x 5 @ 65-70%


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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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