Warm Up (4 Mins) 2 Rounds 20 Banded Reverse Flies from OH 20 Banded Rows 10 Burpees 25′ Walking Lunges Metcon (14 Mins) 5 Rounds: 2 Min AMRAP 15 DB Press (Strict or Push Press) 8/Leg DB Step Ups Max Burpees Rest 1 Min between rounds
Read More30 more days till Halloween! Don’t forget to order your Halloween shirt before Friday Freedom WOD Class Warm Up: 5 mins Samson Stretch east-west Single leg broad jump west-east 2 rounds W/unloaded bar 5 Snatch grip RDL 5 Snatch high pulls 5 Power Snatch 5 Back Squats Strength: 6 Mins Snatch (this is ran as
Read MoreWarm Up (4 Mins) 30 Seconds of each Jumping Jacks Lunges Burpees Mountain Climbers Sit Ups Push Ups Samson Stretch / Side Core (3 Mins) 1 Min Hollow Hold 30 Seconds of: Spiderman Crunch Plank Flutter Kicks Bicycle Crunches Metcon (12 Mins) 12 Min AMRAP Door to Door Run 8 Ring Rows 8 Push Ups
Read MoreHappy 22nd Birthday Cassandra! Freedom WOD Classes Warm Up (5 Mins) High Knees Butt Kicks Floor Sweepers 5 Junk Yard Dog 10 Banded Pass Through 10 Spealler Rolls Strength: 6 Mins Clean (this is ran as a group with the coaching leading the count) 3×5 at 50, 55 & 60% With a 3 sec pause
Read MoreWarm Up (4 Mins) Hot Potato MB Warm Up *20 Second Hollow Hold then rejoin Auxillary (5 Mins) Max Effort Bar Hang (active shoulders – accumulate at least 2 mins of hanging) Metcon (16 Mins) 16 Min AMRAP 50′ Burpee Broad Jumps 150′ Walking Lunges 30 Air Squats
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.
