May 7, 2024 by DNRadmin




Murph Shirts are ready for preorder. There’s an order sheet at the front desk and the deadline is 5/16. Don’t be one of those guys, on Murph who sees these wicked cool shirts that Tyler designed and asking if we’re going to make more.
“Just do it”

Freedom WOD Classes

Warm Up: 6 Mins
500 M Row / .7 Bike / 400 M Run
10 Jefferson Curls
10 Deadlifts
20 Pull Aparts
20 Band Tricep Extensions
10 Push Ups

Tempo Intervals: 8 Mins
8 Min EMOM:
Row / Bike / Run
Odd: 80% Effort
Even: 50% Effort
*Don’t stop moving. Just change intensity each minute

Mobility: 8 Mins
Athlete Choice

Metcon: 12 Mins
4 Round Rotating Tabata :45/:15
Sandbag or Slamball – Ground to Shoulder
Push Ups

Functional Bodybuilding Class

Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set 
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds 
3 sets x 15 Reps


Warm Up: 4 min
1 Round: 1 Min at each station
Hollow Hold
Slow Burpee w/ Sq
Sit Ups
Core Development: 5 min
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions
20 Sec Rest
14 Min AMRAP
8 Anchor Point T-2-B
8 Cal Row
8 DB Burpee Sprawls
8 Anchor Abmat Sit 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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