Freedom WOD Classes Warm Up: 5 Mins 1:00 Min Double Under Practice 10 KB Deadlift 10 Strict Knee Raises 1:00 Min Double Under practice 10 KB Swings 20 Sec Hollow Hold Mobility: 2 min /side Couch Stretch Strength: 10 Mins 3 Rounds = 7.5 Mins 30 Secs Hollow Rocks 30 Secs Reverse Crunch 30 Secs

Get your scores entered! Freedom WOD Classes Warm Up: 6 Mins 2 mins /Side Lax Barbell Smash Then 2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Snatch Grip Deadlift 5 Hang Power Snatch 5 Back Squats Strength: 26 mins Every 2:00 mins, for 12 minutes (6 sets): Snatch 4 mins to warm up

Here We Go! CrossFit Open 23.2A & B Freedom WOD Classes Warm Up:  Metcon: 20 Mins “23.2A” Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. “23.2B” Immediately following 23.2A, athletes will have

New Clue From Dave Castro For 23.2 Freedom WOD Classes Warm Up: 13 Mins 4 Mins to roll out/mobilize Then 1 Min Row, Bike, or Ski 10 Banded Lat Press Down Plate Warm Up Strength/Conditioning: 15 mins Note: If you’re competing in the Open you should throttle back and do less today aka don’t tear

Finally, we are fully stocked up on protein and recovery drinks! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 8 Banded Good Mornings 8 RDL 8 Strict Press Mobility: 10 mins Athlete Choice Roll out quads, glutes, hamstrings, calfs, chest, shoulder, t-spine ect Strength: 5 mins 5 Min EMOM 3-7 Walk Walks on the

K-9 Graffit Today we honor K9, Graffit, who was shot & killed while assisting the Golden Police Department and Colorado School of Mines in the early morning on 2/13/23 with a search for an armed suspect in the area of 6th Ave & 19th St. “We’ve always known Graffit was brave; today he proved a