Remember the CF Open registration is live! Sign up and enjoy the revamped Friday Night Lights! Nutrition Challenge tomorrow from 10:00-12:00 and open gym has been rescheduled for 9:00-10:00 a.m Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Power Snatch 5 Pressing Snatch Balance 10 Bent Over Reverse DB Flies 8 Burpee Broad

Warm Up (6 Mins) Row 250 M 15 Air Squats 12 DB Push Press 9 Inchworms w/ push up Hips (5 Mins) 5 Min Circuit 6 Fire Hydrants/side 6 Banded Glute Bridges 6 Eccentric Hamstring Curls Metcon: 17 Mins 3 Min AMRAP 150 M Row 12 Push Ups 12 Wall Balls 1 Min Rest 5

The Nutrition Challenge kicks off with the 2 hour meeting this Saturday from 10:00 a.m -Noon. The owner of Colorado Nutrition will be in at the end of the meeting to explain the InBody scan and anyone interested will be welcome to do a free scan at Colorado Nutrition from 12:00-2:00 p.m. *There will be

Warm Up (5 Mins) :30 Easy Bike :30 Banded Good Mornings :30 Burpees -then- 90 Sec Samson Stretch/side Core (8 Mins) Rotating :20/:10 Tabata Heel Taps Tuck Ups Metcon: 12 Mins 12 Min EMOM Odd:15/12 cal bike Even: 20 KBS

Congrats to team “Training Day” on their 3rd place finish at Barbells & Badges! Strong showing Hooligans! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Run 15 Snatch High Pulls :30 Samson Stretch / Side Strength: 14 Mins  Power Snatch Cycling Min1: 8 @55% Touch n’ Go (only this set) Min3: 6

Warm Up (5 Mins) 5 Minute Circuit 20 Jump Rope 10 Straight Leg Raises (total) 10 Downward dogs w/ easy push up 2 DB Snatches/arm (light weight) Metcon: 20 Min Cap “Open 17.1” 10 DB Snatch (total) 15 Burpee Box Overs 20 DB Snatch 15 Burpee Box Overs 30 DB Snatch 15 Burpee Box Overs