September 15, 2023 by DNRadmin




Freedom WOD Classes

Warm Up: 10 Mins
2:00 Bike before or after 2 rounds. *share the bikes
2 Rounds:
15 Banded T’s
15 Banded Y’s
15 Prone PVC Press (superman hold on ground and back rack pvc press)
:30 Handstand hold
10 Push Ups

Strength: 15 Mins
Pick 1 or more of these to perform and record your reps or time:
1) Max Rep Strict HSPU
2) 2:00 Max Rep HSPU – if on a box use this variation
3) Max Rep Strict Press @ 70% 1RM

Metcon: 18 Mins
Teams of 3 – 18 Min AMRAP
5 Bench Press (185/130 or 70% 1RM)
7 Deadlifts 225/155
**10/7 Cal Bike Sprint per athlete
*After each round every athlete performs a 10/7 Cal bike sprint. Alternate all athletes through before starting back at bench press. 1 Person works at a time while the other 2 rest and can trade out anytime at the other 3 movements.

Functional Bodybuilding Class


Leg Day

Walking Lunges Warm Up

1 Set / 50 Steps Total

Smith Machine Hack Squat Ascend & Descend +2 – 2

1 Set / 20 Reps ++ – –

Example: Feet in a narrow stance. start with 45lbs on each side for 20 reps, then add 35’s to each side for 20 reps then add 25’s to each side for 20 reps, then pull off 25’s and get as many reps as you can then pull off 35’s and get as many reps as you can. Good luck this is going to hurt!

Lying Leg Curl Ascend & Descend +4 -4

1 Set / 10 Reps ++++ – – – –

Example: 35lbs for 10 reps, then add 10lbs for 10 more reps, then add 10lbs for 10 more reps, then 10lbs for 10 more reps, then take a 10lb off and get as many reps as you can, take off another 10lbs and get what you can and finally take off another 10lbs and get what you can.

Sumo Deadlift Ascend & Descend +3 – 3

1 Set / 10 Reps +++ – – –

Ok you get the idea. Pick and weight you can get for 10 reps and keep adding weight for another 10 reps just like what you have been doing. And if it feels like its suck and you can’t do it…. Then you’re doing a great job. If it’s easy then quiet being a bag if shit and challenge yourself aka add some weight. 

Laying Smith Machine Leg Press 3 Ways (Close, V, Wide)

2 Sets / (30, 30, 30)

Feet together for 30 reps, move your toes out but keep your heals touching for another 30 reps then, widen out your feet for another 30 reps. Do not lock out at the top keep the tension in the legs. Don’t let your butt move off the bench and find a slow-ish pace and try and get all 60 reps with little rest. Good Luck 

Leg Extension “21’s” Partial Top, Full, Partial Bottom

2 Sets / (30, 30, 30)

Love at first sight. One of my favorite rep sets 30 partial reps at the top, 30 full ROM reps, then 30 partial reps at the bottom. Again slower than fast we are trying to stay in TUT (time under tension). Embrace the fact that you will back some really ugly faces and might shit yourself but hey your quads will look great!

Reverse Smith Lunge

2 Sets / 15 Reps Each

Standing Leg Curl

3 Sets / 20 Reps

Physic Ball Laying Leg Curls

3 sets x failure 

Smith Machine Laying Calf Raise 3 Way (Toes Straight, Out, In)

3 Sets / (50, 50, 50)


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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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