May 30, 2023 by DNRadmin




Freedom WOD Classes

Warm Up: 10 mins
3:00 Bike / Row
2 Rounds:
5 Inchworms
10 Jefferson Curls
10 Cat Cows
10 Dual KB Sumo Deadlifts

Mobility: 14 Mins
1:30 / Side Banded Samson Stretch
1:30 / Side Banded Pigeon Stretch
6:00 Band Shoulder Stretch or similar

Metcon: 16 Mins
Every 2:00 x 16 Mins – alternate for 4 rounds
0:00-2:00: Bike/Row 30/24 Cals or at a recovery pace
2:00-4:00: 2 Min AMRAP:
7 V-Ups or 10 Sit Ups
7 Box Jumps
7 Dual KB Sumo Deadlift – Video (no prescribed weights)

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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