May 25, 2023 by DNRadmin




Barbells & Badges first workout has been released!
Event 3 “Demolition Man”
Deadlift and C&J EMOM Ladder

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
200 M Run
20 Pull Aparts
10 Hang Power Snatch
5 Burpees

Mobility: 14 Mins
1:30 / Side LAX Roll Traps
1:30 / Side Posterior Shoulder Roll
5:00 Banded Shoulder Stretches
1:30 / Side Banded Samson Stretch
Athlete Choice

Metcon: 12 Mins
12 Min EMOM
Min1: 20 Ball Slams #10-25
Min2: 10 Hang Power Snatch 95/65
Min3: 8-15 Burpees – use most of the minute
Min4: Rest

Functional Bodybuilding Class


Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups


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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. 

      Still Have A Question?

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

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