May 28, 2020 by DNRadmin



Mark your calendars for Saturday, June 27th! Our second annual PRIDE WOD is one month away. We are still working on details for this event as it will likely look different with our current regulations but you can bet your ass we’re gonna make it happen!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit:
15 Banded Y’s
15 Banded T’s
10 Strict Press
25 Jump Ropes

Strength: 10 Mins
Strict Press
3 x 8 – Moderate Weight
Rest 2:00 Between Sets

Mobility: 4 Mins
2:00 / Side Posterior Shoulder or Trap Smash

Home WOD: 16 Min Cap
For Time:
10 Power Snatch (135/95) or 20 Alternating DB/KB Snatches
50 DU / 100 Singles
40 HSPU or Strict Presses
50 DU / 100 Singles
40 V-Ups
50 DU / 100 Singles

Metcon: 16 Min Cap
For Time:
10 Power Snatch (135/95)
50 DU / 100 Singles
50 DU / 100 Singles
40 T2B
50 DU / 100 Singles

Elite Competition Class

Active Recovery

Performance Power Training

Thursday, May 28th, 2020

Jet Fuel:
Tabata alternating (4 mins total):
3xSuperset using Lightweight Plates
8 Lateral Raises
8 Rear delt flyes
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Max 3, 2 board
AMRAP @80% w/ 2 board
AMRAP @80% w/ 3 board
**Compare to max 5, April 23rd**

-Single Arm Sled Row/Pullups
3x50m (each)
10 Pullups (scale as needed no kips)
*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.
*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.
Seated Arnold Press

5 min Max Rounds:
10m Bear Crawl
5 Pushups (scale to knees if needed)
*10m bear crawl down, 5 pushups, return 10m bear crawl, 5 pushups, etc


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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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