Voting Link For NoCo Style “Best Of ” are below:

Best CrossFit Gym in NoCo 👇
https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit

Best tacos/Mexican Dinning in NoCo “Taco Stop” 👇
https://2024-best-of-noco–nocostyle.contest.vote/food-and-drink/mexican-dining

Best Psychologist in NoCo Patrick Lacount’s “Practical Psychological Services” 👇
https://2024-best-of-noco–nocostyle.contest.vote/services/counseling-service

Freedom WOD Classes

Warm Up: 3 Mins
3 min Bike/Row

Strength: 20 Mins
Deadlift
10 Mins to warm up to 80% + 10lbs
Then
Every 2 Min x 10 Mins
2 reps @ 80% + 10lbs

**Warm up Your Shoulders and set up your HSPU on the down time between DL reps**

Metcon: 20 Min Cap
20 Min EMOM
Min 1: 8 DL (Athlete chooses weight)
Min 2: 10 HSPU (Hardest Variation Possible
Min 3: 18/15 Bike/Row
Min 4: Rest

Extra Credit:

Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU

*Pick a number that is doable but will be difficult to finish the final rounds.

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 10 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches

Then

4 rounds
30 Sec Row Sprint
30 Sec Row Recover

Strength: 6:30 mins 

Athlete X Core Workout video
1 Round
60 Sec Hip Lift “One Down/Two Up”
60 Sec Formarm Plank Mountain Climbers Twist “Twisting Pistols”

30 Sec Rest

60 Sec Tuck Ups
60 Sec Bicycle Crunch

30 Sec Rest

60 Sec Regular Crunch
60 Sec StarFish Crunch

Metcon: 13 min
6 Min AMRAP
5 Cals Row
10 Double Arm DBs Floor Press
10 Double Arm DB Floor Sweepers  (left/right = 1 rep)

1 min Rest Then

6 Min AMRAP
5 Cal Row
10 Tuck Ups
5 /side Single Arm DB V-Sit Press video