May 22, 2016 by thao




Don’t forget to sign up for Murph WOD, Saturday 5/28 will be a free event so bring a friend. Please let Kody and Kyle know if you do plan on bringing a friend so we can account for the extra people in the gym.

Freedom WOD Classes

Warm Up:

Week Two: Over Loading
Front Squats 75% + 5lbs of 1RM
6 x 6

800 M Run
10 Overhead Squats 95/65
15 Ring Dips
20 Sit-ups
400 M Run
15 Overhead Squats
20 Ring Dips
25 Sit-ups
200 M Run
20 Overhead Squats
25 Ring Dips
30 Sit-ups

Elite Competition Class

Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.

1. Snatch
EMOMx10: 1 Squat Snatch

2. Snatch Accessory Work
8×2 Snatch Pulls from blocks above the knee

3. Squat
5×3 Back Squats, across

4. Conditioning
3 Rounds:
30 Burpees
30 Pull-Ups
30 Thrusters, 75/55


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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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