Freedom WOD Classes D.R.O.M.s Movement of the Month: High Hang Squat Cleans – 20 Minutes PVC Review Sets of 8, Climbing in weight (Focus is on Technique and Speed Under the Bar) Metcon: 4 Rounds: 15 Box Jumps (24/20) 10 Lateral Barbell Burpees 5 Squat Cleans (135/95) Elite Competition Class Mobility 3 Rounds for time:
Read MoreFreedom WOD Classes D.R.O.M.s Mobility Metcon: “Open 15.3″ 14-minute AMRAP: 7 muscle-ups 50 wall balls (20/14) 100 double-unders Scaled “Open 15.3″ 14-minute AMRAP: 50 wall balls (14/10) 200 single-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Elite Competition Mobility OR “Open 15.3″ 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M
Read MoreFreedom WOD Classes D.R.O.M.s Mobility Hand Stand Practice Metcon: Up to 15 Mins to Work as Heavy as Possible: Snatch: Start at 35 and 45 and increase weight by increments of 5 or 10 lbs until you miss back to back attempts at the same weight. Cleans: Continue where you left off on snatch and
Read MoreFreedom WOD Classes D.R.O.M.s Snatch Technique / Strength Lift Offs – 5 x 5 High Pulls – 5 x 5 Three Person Partner Metcon – 15 Min AMRAP 2000 M Row 100 Step-ups (45/35) *One Partner Works, One Partner Rests, One Partner Dead Hang Holds From Pull-up Bar* Elite Competition Class 1. Strength 5×3 Thrusters,
Read MoreFreedom WOD Classes D.R.O.M.s Mobility Double or Triple Under Practice Metcon: 3 Rounds: 5 Minutes to Complete 15 Deadlifts (185/135) 400 M Run M.E. Push-ups with remaining time Rest 1 Minute Elite Competition Class 9 Minute AMRAP: 2 Power Cleans (135/95) 2 Box Jump Overs 4/4, 6/6, 8/8, 10/10, 12 /12
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.
