September 29, 2016 by thao



Freedom WOD Classes

Warm Up:
Burgener Warm Up

Movement of the Week:
Accumulate 5 mins Every Monday, Wednesday, and Friday
Hand Stand Holds

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

“A3 Week”
Dead Lift
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Teams of 3
400 M Farmer Carry 53/35
90 Hang Power Snatch 95/65
90 Burpee Lat Jump
150 Cal Row
90 WB Sit Ups
90  Ring Rows
400 M Farmer Carry 53/35

On 3.2.1. Go All three athletes will walk together switching out on the Farmer Carry as needed. Once the Carry is completed athletes will work one at a time switching out as needed. You may not advance to the next movement until all reps have been completed at the current station.

Elite Competition Class

1.  Conditioning
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

2.  Skill Conditioning
300 Double Unders for time


    [honeypot level]


    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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      [honeypot level]