September 20, 2022 by DNRadmin




Freedom WOD Classes

Warm Up: 10 Mins
1:00 PVC ROM
15 Banded Y’s
15 Banded T’s
10 RDLs
10 Hang Clean
10 Strict Press
Then 1:30 / Side LAX Rotator Cuff or Traps

Strength: 15 Mins 
5 x 5 HSPU as hard as possible
ex: Strict / Negatives / Deficit / Box HSPU from toes or negatives from box…
In between sets perform shoulder mobility, including:
3 x 10-12 Wall Slides – Video

Metcon: 10 Min Cap 
4 Rounds For Time:
8 Power Clean & Jerks 135/95
10 T2B

Functional Bodybuilding Class


Seated Lat Low Row 10-15 min
1 Set 100 Reps 
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs 
Tricep Extension 
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions 

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext 

Super Set 3×20 10 Mins
DB High Elbow Row or Seal Row
DB Supinated Grip Shrug 


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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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