September 19, 2023 by DNRadmin




Today is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags!

Freedom WOD Classes

Warm Up: 10 Mins
2:00 Row
Then 2 Rounds:
:30 Plank
7 Burpees
14 Alt Lunges
14 Air Squats
Then 1:30 Hip & Ankle Opener or Samson stretch – athlete choice

Strength: 15 Mins
10 Min EMOM
0:00-3:00 (4 rounds) = 5 Back Squats
4:00-6:00 (3 rounds) = 3 Back Squats
7:00-9:00 (3 rounds) = 1 Back Squat
*Start at 50% of your 1RM and add weight every round or two. Finish around 85-90%

Metcon: 15 Mins
3 Round Tabata – :45/:15 (not rotating)
Swab the deck Burpees
Chasing the Booty (N-S-N wall to wall Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Functional Bodybuilding Class

Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins 
-Bus Drivers
2 sets x 100 Reps
Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
-Seated DB Side Lateral Raises
2 Sets
20 Partials at the top + 20 Full Reps + 20 Partials at the bottom + 60 Sec Hold
-Eye Level Cable Face Pulls
2 Sets x 20 Reps
-High Rear Delt Cable McDonald Flys
2 Sets x 20 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
2 Sets x 20 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
2-3 Sets 20 Reps
-Straight Bar Cable Front Raise Drop Sets
2-3 Sets x 10 reps /drop set w/4 sec negative
-Super Set
2-3 Sets x 20 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises


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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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