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 “Risk is what keeps us young” Every 5:00 x 6 rounds 5 Double DB Devils Press (50/35)(35/20) 5 Max

Reminder: Next Friday 8/7/26 We will be hosting a pool workout followed by a BBQ (Defiantly going to have some Taco Stop food and Margaritas for everyone) and swimming  and diving Fun. Due to this awesomeness the gym will be closed for all afternoon classes that day. Which means you should absolutely make it to

Best Of NoCo Voting Is Live! Click the Link Below! We will soon have 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 mins to

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Apart 5 Strict Press 10 Push Press 10 Scap Pull Ups 10 Kip Swings 5 Pull Ups 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:

Pool Party Workout and BBQ is coming up on Friday 8/7/26! Because of this the gym will be closed for all afternoon classes. Plan to do your workout at the pool then eat some food and enjoy the pool and diving boards! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 5 Pike Push Ups

Coach Bryan has entered the programming chat! We are thrilled to have your skills and energy with us for the next three weeks! Now Sell Me This Pen! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Apart 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 1:00