Pride Scavenger Hunt is about a month away! Get your teams together (or not), groups of 1-5 will galavant across Fort Collins playing a little real life “Where’s Waldo” in search of the hidden unicorns! More information to follow and look out for this year’s pride shirt.
Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds, :30 Each:
Band Pull Aparts
Inchworms
Burpees
RDLs
Then: 400 M Run or 2:00 Bike / Row
Conditioning: 12 Min Cap
For Time:
2000 M Row
120/96 Cal Bike
1 Mile Run or Ski
Mobility: 5 Mins
1:30 Butterfly Stretch
1:30 / Side Couch Stretch
Metcon: 15 Min Cap
For Time:
Buy In: 50 Sit Ups
8 Rounds
4 Dips
6 Push Jerks 95/65
8 Deadlifts 95/65
Cash Out: 50 Sit Ups
**Modify down to 6 rounds if needed. Avoid overworking before Murph this Saturday**
Functional Bodybuilding Class
Back & Triceps
5×5
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
3×8-12
Single Arm Seated Cable Row w/ Rotations