August 5, 2015 by thao



Freedom WOD Classes


 5×1 – Snatch High Pull + Tall Snatch.
Snatch High Pull – Bring bar to chest level.
Tall Snatch – With locked out hips and knees, shrug and drop into squat.
This is a technique primer. Light weights, fast movement.

Cal Row
GHD Sit Ups
Burpee Wall Balls 20/14
Double Unders

Elite Competition Class

1. Barbell Conditioning
with a running clock…
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks

2. Strength
5×5 Pausing Overhead Thrusters, climbing up in weight each set. Must pause for 2 full seconds at the top of every rep.

3. Gymnastics Conditioning
EMOMx10: 10 Barbell Facing Burpees for time

4. Conditioning
5x300m Row, 1 min rest


    [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]