September 11, 2016 by thao



Freedom WOD Classes

Warm Up:
3 Rounds of
5 Pull Ups
10 Push Ups
15 Air Squats

No Strength Today Due To the Length of The Metcon.

9-11 Throwdown
2001m Run (1.25 miles)
11 Box Jumps 36/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)

The workout is symbolic of 9/11.  The 2001 meter run represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.

Elite Competition Class

1. Clean and Jerk

5×3 Clean and Jerk at 75% – no TnG
2. Back  Squat

3RM Overhead Squat
3. Front Squat

5×5 Front Squat at 75% across
4. Strength Conditioning

5 rounds NOT for time of:*

Max Push Press, Bodyweight


No rest between movements, 3 minute rest between rounds


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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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