August 18, 2020 by DNRadmin


best of noco CrossFit gym Fort Collins CO


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Freedom WOD Classes

Warm Up: 7 Mins
200 M Row
10 Goodmornings
10 Olympic DL
10 Power Cleans
200 M Row
1:00 / Side Samson Stretch

Mobility: 5 Mins
2:00 / Side Trap Roll

Strength: 15 Mins
Olympic Lifting
3×5 Clean High Pulls (80-90% of Clean 1RM)
3×5 Olympic DL (100%+ of Clean 1RM)

Home WOD: 15 Mins
15 Min EMOM
Min 1: 10 Deadlifts + 5 Power Cleans (135/95) OR 10 DB KB DL + 5 / Side DB Power Cleans
Min 2: 250 / 200 M Row OR 50 DU
Min 3: Rest

Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Deadlifts + 5 Power Cleans (135/95)
Min 2: 250 / 200 M Row OR .3 Mile Bike
Min 3: Rest

Elite Competition Class

Hill Sprints
1 Mile Warming Effort

7 Sets:
75m Hill Sprint
Rest 2:00 between sets (walk to base)

1 x 75m Recovery Hill Jog

Gymnastic Capacity
15 Strict Ring Muscle-Ups
45 Strict Handstand Pushups
Rest 2:00
10 Strict Ring Muscle-Ups
30 Strict Handstand Pushups
Rest 1:00
5 Strict Ring Muscle-Ups
15 Strict Handstand Pushups



  • We will want to try and complete these sets with stringing together reps.
  • By doing this we can take advantage of the tension created between reps and apply it to the next rep.
  • Quick singles are an option but may require more effort to start each rep from a true dead hang.


  • Each rep will start at the top of the handstand push-up.
  • We want to think speed off the ground as soon as our head touches the floor.
  • The moment our head feels the ground, we press immediately. We don’t want to come to a dead stop.
  • A slightly externally rotated hand position will help with our press. Think thumbs slightly pointed towards the wall.
  • When our head touches the ground, we should have a triangle formed between our hands and the top of our head.

“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

Body Armor
5 Giant Sets:
21/15 Calorie Erg Bike
Handstand Walk O-Course (ramp)
15 GHD Sit-Ups
Handstand Walk O-Course (stairs)
9 Barbell Bench Press (195/125)
Rest 1:00 between sets.

Handstand Walk Conditioning
On the 2:30 x 4 Sets:
35 Heavy Rope Double-Unders
75′ Handstand Walk

Odd-Object Conditioning
For Time:
800m Double DB Farmers Carry (70’s/50’s)
On the Minute, to include the 0:00:
3 Dumbbell Power Cleans


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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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