Thank you to everyone that came out to help us celebrate our 7th Annual Halloween WOD! Thank you to Bre, Christine and Darryll for all the great pictures!

Congrats to Val for winning the best dressed contest  taking home the amazing gift card from this year’s sponsor Fort Collins lululemon.

THANK YOU Fort Collins lululemon for all of your support!

Freedom WOD Classes

Warm Up: 5 mins
3 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance)
6 Plate Push Ups

Mobility:
Accumulate 4 mins  
Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y

Strength:
6 mins
Snatch (this is ran as a group with the coaching leading the count)
3×4 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat
3×4 at 60% With a 5 sec pause in the bottom position of each rep

Metcon:
“Burpee Hell-en”
3 Rounds
400 M Run
21 KB Swings 53/35
12 Burpees

Elite Competition Class
56 mins of work
Noon Class Perform 2-5

1)Pause Overhead Squat – 8 Mins
Build to a Moderate Single
3 second pause

2)Squat Snatch – 12 Mins –  Open Gym Times 2 Rounds
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 75% – 2 Sec Pause Below Knee
Minute 2 – 2 Reps @ 80% – 2 Sec Pause Below Knee
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest

3)Back Squat – 15 Mins – Light this week but building
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Rest 2:00 between each set of squats

4)Ring Muscle-Up Test – 1 Mins
Max Reps
1 attempt

5)Conditioning – 18 Mins – Noon Class should start by 12:40
AMRAP 18:
18 Calorie Assault Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (70/50)
9 Toes to Bar