May 31, 2023 by DNRadmin




Freedom WOD Classes

Warm Up: 8 Mins
3 Bear Complexes Coach Lead
Then 2 Rounds:
5 Power Cleans
5 Front Squats w/ 2 sec pause
5 Thrusters

Althetes will then have 30 minutes to complete the workout. This includes mobility and warm up time as you practice technique before your first set.

Metcon: 30 Min Cap
5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell complex:
1 Cluster (squat clean + thruster)
1 Back Squat
1 Back Rack Push Press
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.

Olympic Weightlifting Class

Warm Up: 10 Mins
Athlete choice mobility 5:00
Coach Lead barpath – 5:00

Strength: 40 Mins
Establish 3 RM – Snatch

Alternative Drills:
Hang Snatch Pulls
3 x 10

3 x 8 Tempo Snatch
2 sec lift off – Then finish quick

3 x 8 Snatch Complex
1 Power Snatch + 1 OH Squat


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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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