August 17, 2015 by thao



Freedom WOD Classes


Back Squats using 90% of your 1RM + 20lbs to calculate load
70% X 3
80% X 3
90% X 3+

Thrusters 95/65
Pull Ups

Elite Competition Class

Welcome Back 3:00 Comp Class!

1. Conditioning
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups

2. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… This is on the “FAQ” page, but here it is again. Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

3. Gymnastics Pulling
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.




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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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