September 8, 2016 by thao




Its Friday Smile!

Freedom WOD Classes

Warm Up:
400 M run
500 m Row

“A2 Week”
10 Min EMOM
3 Dead Lift 65% of 1RM

Snatch “Bear Complex”
5 Reps of 7 Rounds
1 Snatch Grip Dead Lift
1 Hang Power Snatch
1 Over Head Squat
1 Snatch Balance
1 Rear Push Press

Scale to true “Bear Complex” if needed
5 Reps of 7 Rounds
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

One rep = completing full complex, and you may not drop/let go of the bar until 5 reps of the complex has been completed.
If you do drop/let go of the bar before the 5 rep are done you owe 10 Burpees.
You choose your weight but must, Increase wait each round.

Elite Competition Class

1.  Squat
Front Squat 3×3 across
Back Squat 3×3 across

2.  Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95


    [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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]