May 3, 2017 by thao



Freedom WOD Classes

Warm Up:
10 Push Ups
Bike .40 miles / row 250 M

3 Supersets
8-12 Strict Press
8-12 Dips (Ring, matador, weighted, strict, banded, etc.)

Technique: 8 Min max
Teach Wall Walks and Modifications
Athletes who are comfortable with wall walks may work
Tricep Mobility

Metcon: 18 Min Cap (scale reps before run)
Cash In: 1/2 Mile Run
3 Rounds
8 Wall Walks (16 Box Walk Outs)
20 Ring Dips
Buy Out: 1/2 Mile Run

Elite Competition Class

1)Gymnastics 15 min
Skill 5 Mins of HS walk progressions
3 Supersets
4-8 Deficit HSPU (strict as long as possible)
6-10 Strict Bulgarian Dips (Wide dip, w/ Ring turn out at top)
Rest up to 2 mins

2)Deadlift 15 min
10 Rep Max touch and go

3) Conditioning 30 Min Cap
2000 M Row
15 Ring Dip
1500 M Row
20 Ring Dip
1000 Row
25 Ring Dip


    [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. 

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      [honeypot level]