May 9, 2024 by DNRadmin




Hooligans!! How many of you are brutally sore after Murph?
We might not have the cure, but we are renting some recovery items for you to use. We have a 12 person mobile sauna coming out and a few ice baths as well.
Once we’ve finished recovery, we’d like everyone to stay for a potluck lunch. So please bring something along with you. Simple foods though as it’ll be sitting as we complete Murph. We’ll share a FB event with some more details in the next few days.

Freedom WOD Classes

Warm Up: 12 Mins
2 Rounds:
5 Inchworms
8 Jefferson Curls
8 Deadlifts or Sumo DL
8 Burpees
12 Alt Lunges
Then 1:30 / Side Couch or Hamstring Stretch

Strength – 9 Mins
Every 3:00 x 3 Rounds
5 Back Squat @ 80-82%

Metcon: 12 Mins
4 Rounds of:
2:30 AMRAP
15 Sumo or Traditional Deadlifts 155/110
16 Alt. Goblet Lunges 50/35
Max Rep Burpees until 2:30
:30 Rest and repeat AMRAP.

Post WOD Stretch: 8 Mins
Coach Choice and lead

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 minutes

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set

3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps


Warm Up: 4 Mins

Bring Sally Up Air Squats

Posterior Chain Development: 4 Min

3 x Superset
5 Glute Ham Raises or 8 Nordic Curls
10 Double KB Sumo Deadlifts

Metcon: 14 Mins

14 Min EMOM
Odd: 175 – 150 M Row
Even: 10 KB Goblet Thrusters


    [honeypot level]


    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!

      [honeypot level]