DENVER'S HOME OF FITNESS IN A FUN, FAMILY
ENVIRONMENT
SURROUND YOURSELF WITH A COMMUNITY OF LIKE-MINDED PEOPLE WHO MOTIVATE AND LIFT EACH OTHER UP AND IT BECOMES EASY TO BE YOUR BEST SELF.
GAIN CONFIDENCE IN YOURSELF AND YOUR MOVEMENTS BY LEARNING PROPER FORM FROM ONE OF OUR AMAZING COACHES!
WE KNOW THE STRUGGLE OF JUGGLING EVERYTHING AND NOT PROGRESSING THE WAY YOU WANT. OUR COACHES WILL HELP YOU PRIORITIZE YOURSELF SO THAT YOUR TIME IS SPENT WISELY!
CREATE YOUR FOUNDATION WITH GUIDANCE AND DIRECTION FROM ONE OF OUR COACHES. ONCE YOU HAVE THE BASICS DOWN, START PROGRESSING AND REACHING YOUR BEST SELF EACH DAY!
Dive into our program with expert coaches and a supportive community by your side. You'll smash through barriers and achieve peak performance like never before. Join us today and redefine your limits!" so that it doesn't sound too much like the inspiration website?
We put our best into our program because we want you to get the most out of it. Our fantastic staff of trained coaches will inspire and support you during your exercises. Our specially designed food plans will give you the energy you need to maximize your workouts. But most importantly, we'll help you find the accountability that will guarantee you move every day.
Talk with a coach about where you are and where you want to be and establish a plan on how to get there!
You have defined your goals and are ready to get started. We will start strong by taking you through the fundamentals of training and building sound habits to put you on the road to success!
Once you have mastered the basics, you have built the framework for a healthy lifestyle. Stay consistent and keep making progress!
Workouts Week of 09/23/2024-09/28/2024
Monday - 9/23/24
"Midline Climb"
Freedom (RX'd)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)
Time Cap: 30 Minutes
Tuesday - 9/24/24
"Firestorm"
Freedom (RX'd)
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12" block (or makeshift 12” structure)
Time Cap: 7 Minutes
Wednesday - 9/25/24
"Dickies Triplet"
Freedom (RX'd)
5 Rounds
175m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)
Time Cap: 12 Minutes
Thursday - 9/26/24
"Push Pull 2.0"
Freedom (RX'd)
45 Push-Ups
30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))
30 Handstand Push Ups
30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))
15 Strict Handstand Push Ups
Time Cap: 15 Minutes
Friday - 9/27/24
"Track and Field"
Freedom (RX'd)
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (70/50)
75 yard sprint
75 yard Any Object Carry (70/50)
100 yard sprint
Saturday - 9/28/24
"Final 2421, Final 1815"
Freedom (RX'd)
24 Thrusters (75/55)
24 Chest to Bar
100ft Double Dumbbell Front Rack Carry (50s/35s)
21 Chest to Bar
21 Thrusters (75/55)
-Rest until 10:00-
18 Thrusters (115/80)
12 Bar Muscle Ups (Or 24 Chest to Bar)
100ft Double Dumbbell Front Rack Carry (50s/35s)
9 Bar Muscle Ups (Or 18 Chest to Bar)
15 Thrusters (115/80)
(KG conv: 35/25 Thruster1, 52.5/35 Thruster2,
(720) 738-5667
3750 E 120TH AVE, DENVER, CO 80233, USA
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