June 12, 2024 by DNRadmin




NoCo Style Magazine “Best Of” Voting Starts On July 1st. We have won the past 4 years and hope to do it again. But this means you will need to vote!!! You can vote as many times as you have emails. Let’s place all the votes we can, tell your Fiends and Family to vote!

Freedom WOD Classes

Warm Up: 5 Mins
200M Run
10 KB squat Cleans
10KB Swings
200m Run

Strength: 15 Mins
Clean and Jerks
10 min EMOM
3 Hang Sq Clean + 1 Jerk @70%

Metcon: 18 Min Cap
18 Min Cap
400 M Run
33 Russian KB Swings 53/35
400 M Run
33 Russian KB Swings
400 M Run
33 Russian KB Swings
400 M Run

Note: the kb swings are supposed to be moderate in weight and all reps should be unbroken.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Strength: 20 Mins
3 x 5 Power Clean & Split Jerk 50-60% Technique
Every 2:00 x 5 Rounds:
Complete 1 complex of: 1 Hang Power Clean + 1 Front Squat + 1 Squat Clean & Split Jerk

Drills: 20 Mins
3 x 8 Tall Clean
3 x 8 Hang Power Clean – Tempo to hip pock and explode
3 x 8 Hang Squat Clean – Same Tempo


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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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