2023 Best Of NOCO Voting Starts July 1st! Use the QR Code to place your vote Freedom WOD Classes Warm Up: 10 Mins 50′ X-band walk 10 Ring Rows 10 Box Step Ups 10 Deadlift Alt DB Snatch 10 Deadlift Alt DB Snatch 10 Good Mornings band or bar Mobility: 8 Mins 90 Sec Per

Short and Sweat! Freedom WOD Classes Warm Up: 10 Mins 25 Double Unders or attempts 20 Banded Pull Aparts 20 Cuban Rotations 30 Hand Stand Hold 20 Banded Pull Aparts 20 Cuban Rotations 25 Double Unders or attempts Mobility: Perform mobility between strength sets Roll out chest, shoulders and lats Strength: 15 Mins Strict Press

Freedom WOD Classes Warm Up: 10 Mins 2:00 Min Row Down and Back Walking Samson Stretch Down Inchworms w/out push up 10 Spealler rolls -Then 2 Rounds 10 Hang Clean Pulls 10 Hang Power Cleans 10 Anchor Point T-2-B Mobility: 10 Mins  Core Workouts can create havoc on the hips and low back so make

This One Might Hurt A Little! Freedom WOD Classes Warm Up: 10 Mins 400 M Run 20 Banded Lateral Walks 20 Banded Air Squats 20 Banded Glute Bridges wall-2-wall Walking Lunges or Samson Stretch 10 Push Ups Mobility: Perform mobility between strength sets Roll out Quads, Gluts, Hips and Hamstrings Strength: 15 Mins Back Squat

Thank you to everyone that made it out for our annual Pride Wod Social. We had a great time celebrating with you. Best thank you to The Taco Stop for providing goodies a the end! Joel Took Home The Best Dressed Award Earning Himself A $100 Gift Card To lululeom! Freedom WOD Classes Warm Up:

P.R.I.D.E.! Warm Up: Ice Breakers and Games! Metcon: Pride Gone Good 15 min AMRAP 40 Wall Balls 40 Russian KB Swings 40 Box Jumps 40 Cal Row 40 Sit Ups You may split the reps up as you wish but you must finish all reps at the given station to be able to move to