July 28, 2016 by thao



Team Lady and the Tramp heat time stats at 10:00am on Saturday morning.

Freedom WOD Classes

Warm Up:

Strength: No more than 15 Mins
Week Three: Functional Over Reaching
Back Squats 85% + 15lbs of 1RM
10 x 3

In Teams of 3
4 Rounds
Row 800 Meters
60 Wall Balls 20/14
40 Toe To Bar
20 Dips

Only one person can work at a time, You may split reps up how ever you would like. But you must complete all reps at the given station before moving on to the next movement/station.

Elite Competition Class

1.  Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

2.  Squats
3×8 Front Squats

3. Gymnastics Strength
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pul up


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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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