Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 15 Seated Band Pull Downs 10 Russian KBS 10 Wall Glides :30 Slow Exchange Mountain Climbers Then 1:00 / Side Lat Stretch Strength: 15 Mins  5 x 5 Pull Ups / Muscle Ups as hard as possible ex: Strict PU / Negative PU / Negative Ring

Freedom WOD Classes Warm Up: 10 Mins 500 M Row or 30/24 Cal Bike 1:00 PVC ROM 8 Muscle Snatch 8 Hang Power Snatch 8 OH Squat or Back Squat w/ 2 pause 1:30 / Side LAX Traps or Posterior Shoulder Conditioning: 14 Mins  Female Row / Bike / Ski Cals = 8 Rounds of

We apologize for the late announcement but we will be closed for CrossFit and Bodybuilding classes at 6:20 p.m tonight. We will be hosting a workout for the CSU CHAARG chapter during the 6:20 & 7:20 classes. Freedom WOD Classes Warm Up: 10 Mins 2:00 DU Practice 2 Rounds: 15 Banded Y’s 15 Banded T’s

Happy Halloween Hooligans! Join us for our 9th Anniversary Halloween Costume Party this year we will be forgoing the workout and focusing on enjoying our amazing community! Anyone and everyone is welcome to join so please feel free to share and invite some friends! Anyone who attends will be invited to join our November fundamentals

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds or 8:00 Mins 15/12 Cal Bike or Row 15 / Side X-Band Walks 5 Barbell Jefferson Curls 5 Inchworms 10 Cat Cows Strength: 15 Mins 3x Superset 10 / Leg Staggered Stance KB Deadlift – Video 6-10 Partner Nordic Curls 2:00-3:00 Rest Between Sets Mobility: 10

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds :30 Each Burpees Kip Swings Push Ups Pull Ups Then 1:30 / Side LAX Roll Posterior Shoulder Strength: 15 Mins  3 x Superset 10 Shoulder Press @80% of Strict Press 6-8 Dips As hard as possible 3:00 Rest Between Sets *Begin with strict press and finish