Freedom WOD Classes Warm Up: 8 Mins 3 Bear Complexes Coach Lead Then 2 Rounds: 5 Power Cleans 5 Front Squats w/ 2 sec pause 5 Thrusters Althetes will then have 30 minutes to complete the workout. This includes mobility and warm up time as you practice technique before your first set. Metcon: 30 Min

Freedom WOD Classes Warm Up: 10 mins 3:00 Bike / Row 2 Rounds: 5 Inchworms 10 Jefferson Curls 10 Cat Cows 10 Dual KB Sumo Deadlifts Mobility: 14 Mins 1:30 / Side Banded Samson Stretch 1:30 / Side Banded Pigeon Stretch 6:00 Band Shoulder Stretch or similar Metcon: 16 Mins Every 2:00 x 16 Mins

Tomorrow is MURPH! Please register on Mindbody for the 8:00 a.m Saturday Heat. Doors open at 7:30 a.m so please come in and get warmed up so we are ready to start the clock at 8:00. *Taco Stop will be providing Beermosas for those of age following the infamous and glorious Murph* “In memory of

Barbells & Badges first workout has been released! Event 3 “Demolition Man” Deadlift and C&J EMOM Ladder Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 200 M Run 20 Pull Aparts 10 Hang Power Snatch 5 Burpees Mobility: 14 Mins 1:30 / Side LAX Roll Traps 1:30 / Side Posterior Shoulder Roll 5:00 Banded

Barbells & Badges Memorial Week Sale begins today! Now through May 31st you can register your team of four for $130 instead of $160! Also keep an eye out for our first workout release later today (event 3 out of order)! Copy and paste the url below to register: https://nocofop3.booktix.com/cart.php?action=show_pers&show_id=20&show_sec=527b8e33555eb869 Freedom WOD Classes Warm Up:

Pride Scavenger Hunt is about a month away! Get your teams together (or not), groups of 1-5 will galavant across Fort Collins playing a little real life “Where’s Waldo” in search of the hidden unicorns! More information to follow and look out for this year’s pride shirt. Freedom WOD Classes Warm Up: 7 Mins 2