We have 40 Ticket To The Colorado Spartan’s Arena Football Game At The Blue Arena (Budweiser Event Center). They Are Taking On The Carolina Cobras For Their Last Game Of The Regular Session . Please Let Kody Or Kyle Know If You Would Like To Go And We Will Get You Tickets!

Freedom WOD Classes

Warm Up: 10 Mins
15 Burpees
Then
10 RDL
5 Hang Power Snatch
10 Tuck Ups
5 Hang Power Snatch
10 Deadlifts

Strength: 20 Mins
Deadlift
1RM

Metcon: 15 Min Cap
Five Rounds
6 Hang Power/Sq Snatch 135/95 
9 Snatch Grip Deadlift 135/95
12 Toe-2-Bar

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

MomFit:

Warm Up: 4 Mins
2 Rounds
15 Banded Chest Press
10 Air Squats – 2 sec pause
20 sec L-sit/tuck hangs

Core Development: 4 min
3 Rounds of: Down and Back
Team MB Russian Twists (Stack of 10# and less)
Team Plank – jump overs (caterpillar)

All The UPS: scale reps to 3,6,9 if needed
14 Min AMRAP
5 Pull Up Bar Row
10 DB Floor Press
15 Sit Ups