Freedom WOD Classes Warm Up: 2 Rounds (15:00) 1:00 Easy bike 10 Burpees 10 DB Shoulder to Overhead 10 Air Squat Jumps 10 Heavy Object Deadlift (45/35 Plate okay) 10 Kip Swings Metcon: 30 Min Cap “You Ain’t Much Fun” Partner A: Row for distance Partner B: 2 rounds of: 5 pull up, 10 push

Freedom WOD Classes Warm Up: 10 Mins 400 M Run Then 2 Rounds 10 Clean Deadlifts 10 Clean High Pulls 10 Power Clean 10 Front Squats Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “A”: 20 Mins Strength: Every 3 Mins

Best Of NoCo Voting END ON SEPTEMBER 1st! Click the Link Below To Vote! Look for QR Codes throughout the gym to make it easy for you to cast your vote. We will also be including QR Codes for all of our CFDNR athletes that have businesses on the ballot! Please take the extra few

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Apart 5 Strict Press 10 Front Squats 15 Deadlifts Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “A”: 17 Mins Strength: 3 rounds x Every 2 Mins Complete (6

Freedom WOD Classes Warm Up: 10 Mins Accumulate 1 min Of Hanging From Pull Up Bar Then 10 Kip Swings 8 Jumping Pull Ups 6 Kipping Pull Ups 10 Inchworms 8 Pyramid Push Ups 6 Handstand Push Ups Then Accumulate 1 min of Plank Strength: 12 Mins  Week “A” 12 Mins EMOM x 5 Rounds

Captain American aka Coach Zack! Mission: Seek and Destroy aka Help Make You”Be All You Can Be” 🇺🇸”Courtesy Of The Red, White And Blue” 🇺🇸   Freedom WOD Classes Warm Up: 10 Mins 500m Row 2 Rounds 20 Banded Pass Throughs 3 Snatch High Pulls 3 Power Snatch 3 Overhead Squats 3 Snatch Complex (Same