May 23, 2023 by DNRadmin




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
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 

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

Single Arm Seated Cable Row w/ Rotations


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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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