September 18, 2016 by thao



Great Job to everyone that competed in Project-up lift! You all are amazing!

Don’t forget Saturday the 24th is bring a friend day, this includes Free Yoga 9:00 – 10:00am and a partner wod from 10:00-11:00am.  12:00pm we kick off our in-house competition!

Freedom WOD Classes

Movement of the WEEK:

Accumulate 5 mins Every Monday, Wednesday, and Friday
Front / Side / Off Set Planking

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
Pizza Boy!

“C2 Week”
10 Min EMOM
3 Over Head Squats 65% of 1RM (Scale to Front Sq)

15 Min AMRAP
2 Power Cleans  95/65
4 S-2-O 95/65
6 Front Squats 95/65

Elite Competition Class

1. Clean and Jerk
5×3 Squat Clean and Jerk at 80% – no TnG

2. Overhead Squat
1 set of 10 Overhead Squats

3. Front Squat
5×5 Front Squat at 80% across

4. Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
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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