Freakin Fitness

Gauntlet WODs

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2023 WODs

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WoD 1 • TURN & BURN

4 Person Coed teams will pair up in M/F Pairs. On the count of 3...2...1.. Go! One pair will start performing their Synchro sandbag cleans at the start line, behind a designated cone. Once their designated rep count of Sandbag cleans are performed, teammates will pick up the sandbags and complete the designated distance sandbag carry together. Pairs will alternate after each completed round. Pairs are NOT allowed to switch out during each round. Each round must be completed in its entirety prior to the next pair starting their round.

WoD 2 • Synchro Chipper

On the count of 3..2..1...Go! Athletes can start on the GHD for their synchro GHD Sit Ups. There is no start line for their teammates to stay behind during this workout. Athletes can switch up their M/F pairs at anytime. A hand to hand contact must take place to switch from one movement to another as they make their way through the Chipper. The workout area is designed as a Chipper and your team will move down the course until all movements are completed or time expires. Athletes must be aware of their judges position and cannot interfere or get between the judge and the performing athletes. Any interference may result in no reps or lost reps.

WoD 3 • Pick Your Poison Cardio Couplet

On the count of 3..2...1...GO! Rower and Runner will start. Any athlete and any gender can transfer on and off the rowers at anytime. The Freakin Runner will be in a sled push setting for the first .7 Distance. Once the distance is met. The last athlete on the runner must come off, perform 4 burpee over rower and tag the next athlete to start the Run. The waiting athlete, will be with the judge to switch the sledge push setting to the run setting on your machine.

WoD 4 • Final Push

All athletes will start behind the Echo Bike. On the count of 3..2..1..Go! One athlete will be allowed on the floor past the echo bike at a time, except for the Synchro Axle Bar Front. Athletes must tag in and out behind the echo bike for the entire workout. Workout has 2 separate scores, A and B. Score A is the 11min AMRAP of the entire workout. Score B is the 11min AMRAP of the Echo Bike for Calories.

April 22, 2023

Address: 200 SW 172nd Ave, Pembroke Pines, FL 33029

For questions, or for sponsorship inquires please email us at shane@freakinfitness.com

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Julie Hanna
Julie Hanna
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So if you’re healthy and like to work out, you haven’t worked out until you’ve been to Freakin Fitness.The best trainers the best group of people beautiful atmosphere amazing equipment and completely all about their client. Come any fitness level and great schedule to fit your busy one. Change is coming with these workouts.
Lauren NewmarK
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Been going to freakin fitness for 3 years now and won’t change! Great coaching and workouts! The coaches are knowledgeable, teach, and explain the movements before every workout! It’s an amazing community and family! Gym is always clean and I feel very safe going there! I would highly recommend 10/10!!! Was able to lose 30 pounds and keep it off with the help and the encouragement of my amazing coaches!!
Mica Guevara
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The best gym I’ve ever been to!!! The people and coach’s are so positive and always pushing you to do the best you can!! Coach Mike is one of the funniest, down to earth, and overall just has an amazing personality!! He always checks to make sure I’m doing good and when I’m not he’s always helping me out lol!! If I could rate it would be 100+ stars overall! Never going to another gym!
Gaby Lin
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I can only say amazing things about this gym- from the coaches, the members, the facility, the cleanliness, the equipment …I can go on! I have been to many gyms and have tried many workout and this functional fitness plan is by far my favorite. I have worked out all my life and played sports in high school but I have not felt as fit as I am now- physically and mentally! Come by and check it out because not only will you meet amazing people but will have coaches pushing you to your limits (safely) and DO NOT give up on you! Shout out to Coach Eddy, Heather, Storm, Orlando, Anthony, Mike, and Kodi!
Martin McKenna
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Love my Freakin family!!! If your ready to improve your over all health and well-being alongside the most knowledgeable and supportive fitness coaches in south Florida, swing by and give Freakin Fitness a try!!
Neftali Usabal
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Great staff with the best attitude. Theses guys are subject experts when it comes to fitness, they simply walk the talk. Best fitness center in the area... Once a member - for ever one. Go Freakin!
Heather Hudson
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Awesome facility with just as amazing coaches and community. They really care about their members and with how times are currently, the safety and well being of members and staff with the extra cleaning protocols in place. I don’t see other facilities taking the extra steps and precautions freakin fitness is to make previous and new members comfortable about their surroundings and coming back to a gym. I highly recommend to give them a shot especially bc the price point is great too!
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