May 30, 2024 by DNRadmin


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Big Congrats To Beki Terry For Her 3rd Place Podium At The Festivus Games . She Snuck Down To Castle Rock In April And Put In Work!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200m Run
Walking Samson Stretch (wall to wall N-S-N)
10 Ring Rows
10 Russian KBS

Mobility: 10 Mins
2 Min T-spin Lax Roll
90 sec /side Banded Lat Stretch
2 Min /side Lax Roll Calfs

Metcon: 20 Min Cap
For Time
800M Run
30 KB Swings 53/35
20 Pull Ups
400M Run
20 KB Swings 53/35
15 Pull Ups
200M Run
10 KB Swings 53/35
10 Pull Ups

Functional Bodybuilding Class

Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raise

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Later DB Raises


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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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