Freedom WOD Classes Warm Up: 10 Mins 200M Run Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Sit Ups 10 Push Ups 30 Sec /Side Standing Single Arm KB Marchers 10 Russan KB Swings Week 4: De-Load Strength: 15-20 Mins Bench Press 90% of your 1RM to calculate load 40% X
Read MoreFreedom WOD Classes Warm Up: 5 Mins 1:00 Samson Stretch /side 20 Banded Pull Aparts 10 Lunges /leg 1:00 Double Under practice Week 4: De-Load Strength: 15-20 Mins Back Squats 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+, that means you
Read MoreFreedom WOD Classes Warm Up: 5 Mins 1 Min Bike or 250 Row 10 Bear complex with unloaded bar 1 Min Bike or 250 Row Week 4: De-Load Strength: 12-15 Mins Clean and Jerk using 90% of your 1RM to calculate load 40% X 5 *Full Sq CL&J reps from the ground not touch and go 50% X
Read MoreLooking like it could get to triple digits outside today… Thank goodness we have the A/C cranking to 69 degrees! Freedom WOD Classes Warm Up: 10 Mins 60 Sec Jump Rope Practice 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Dips
Read MoreFreedom WOD Classes Warm Up: 10 Mins 1 Min of Jump Ropes Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 5 Burpees Week 3: Functional OverLoad Strength: 15-20 Mins Deadlift using 90% of your 1RM to
Read MoreThat Feeling You Get When You Remember Its Bench Press Day! Freedom WOD Classes Warm Up: 10 Mins 2 min casual Row, Bike, Ski Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Strict Knee Raises 10 Kipping Swings 10 Push Ups 10 Russan KB Swings Week 3: Functional OverLoad Strength:
Read MoreYou 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.