May 29, 2015 by thao



Freedom WOD Classes


1 RM Bench Press

Bring Sally Up Back Squats

Metcon: Tabata

Plank Press
1 Min Rest
1 Min Rest
Ring Dips
1 Min Rest
Hollow Body Flutter Kicks

Elite Competition Class

1. Snatch
7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Strength
Work up to a heavy set of 5 OHS

3. Gymnastics Conditioning
5×15 unbroken C2B – rest as little as possible between sets, but they must be unborken

4. Conditioning
1,000m Row
21-15-9 of:
KBS, 2-pood, 1.5-pood
OHS, 115/80


    [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]