Don’t forget to vote us as the best CF gym in Northern Colorado, link below!
NoCo Style Magazine 2025 Best Of NoCo Voting Link
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
60 Sec Bike or Row
12 Prone Swimmers
10 Glute Bridge March (5 Reps per Leg)
20 Banded Pull Aparts
10 Air Squats
10 Hollow Body Kip Swings
Week 10: Load
Strength: 15-20 Mins
Back Squats using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 13 Min
“Jack’s Raging Grip Strength”
3 Rounds
1:00 AMRAP Ring Muscle Up / Jumping Hip To Bar Or Jumping Bar MU video
1:00 AMRAP Deadlift 225/155
1:00 AMRAP Double DB/KB Box Step Overs 50’s/35’s
2:00 Rest Between Sets
Note: Ring MU should be scaled to banded MU, jumping bar MU or jumping hip to bar. See video above for reference on jumping MU and Hip to bar.
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up 8 Mins
2 Min Casual Bike
2 Rounds
Banded Wall Clamshells
Wall RDL w/foam roller
Wall Bridge w/foam roller
Strength:
3 x Superset
12 B stance KB RDL
12 Bulgarian Straddle Stance RDL
12 Bulgarian Ballerina
Metcon: 14 Mins
14 Min EMOM
Odd: 175 – 150 M Row
Even: 10 KB Goblet Thrusters
