Don’t forget to vote us as the best CF gym in Northern Colorado, link below! NoCo Style Magazine 2025 Best Of NoCo Voting Link Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 60 Sec Bike or Row  12 Prone Swimmers 10 Glute Bridge March (5 Reps per Leg) 20 Banded Pull Aparts 10 Air

The Strength Program Re-Starts This Week! It is very important you use the correct % when each day/lift round down rather than up. If you do not listen to the above the weight increases that will happen each week will quickly become undoable. So use 90% of your 1 rep max, if you don’t have

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “Split Personality Strength” Partner WOD 3 Rounds (Split as Desired) 200′ Broad Jump 20 Double DB Shoulder to Overhead 50/35 200′ Broad Jump -Rest 5:00- 3 Rounds (Split as Desired) 50′ Sled Push 40 Double DB Hang Clean 50/35 50′ Sled Push

Freedom WOD Classes Warm Up: 10 Mins 200m Run 2 Rounds 10 Snatch Deadlifts 10 Snatch Deadlift Highpulls 10 Muscle Snatchs 10 Snatch Grip Back Rack Press 10 Overhead Squat Week 9: Test Week Strength: 25 Mins Squat Snatch 1 Rep Max Metcon: 15 Min “Support Group” 3 Round Tabata 45/15 Deadlifts 115/75 Wall Walks

Freedom WOD Classes Warm Up: 10 Mins 1 Min Double Under Practice Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 10 Mountain Climbers Week 9: Test Week!! Strength: 25 Mins Deadlift 1 Rep

Today is Coach Ana’s Last Day Of Coaching. She Will Be Moving To AZ This Weekend So I Suggest You Find Your Way To One Of Here Classes Today! Freedom WOD Classes Warm Up: 10 Mins 90 Sec Jump Rope 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Push ups 10