May 2, 2017 by thao



The Running Club is Kicking Off! Contact Coach Shannon if you have any questions

Freedom WOD Classes

Warm Up:
Medball Warm up

Core Development
Tabata 20/10 – ALL 8 RDS Before Rotating
Bicycle Crunches
Arch Swimmers – Stay Tight in hamstrings, glutes AND Abs

Olympic Lifting: 10 Min
Athletes Choose, and Coach Floats around room helping as needed
1. 10 Min of  Clean Technique Work
2. 3 Complexes of:
Deadlift + Hang High Pull + Hang Power Clean + Full Clean + FS

Partner Workout with 18 Min Cap
4 Rounds For Time: (split reps as needed)
40 Wall Balls (20/14)
30 TTB or 40 V-ups
*One Person works at a time

Elite Competition Class
1) Clean
10 Rep Max touch and go

2) Back Squat

3) Strength Conditioning
Power Clean 155/110 use the biggest unbroken sets possible
Bar Facing Burpees


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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?

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