Best Of NoCo Voting Is Live! 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 give a vote for

Freedom WOD Classes Warm Up: 12 Mins 2 rounds :30 single unders 10 scap pull ups 10 kip swings :30 hand stand hold 5 push ups 10 RDLs :30 Double Under attempts 5 pull ups Strength:   Week “C” No Strength this week Metcon: 30 Min Cap   “Bradshaw” 30 min time cap 10 rounds for time

It’s the week leading up to the 4th of July! What better way to kick it off than a G.I. Joe Themed week of wods! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds :30 hollow rocks 8 push ups 10 box step ups 10 alt DB DL 10 alt DB high pull 10 alt

Freedom WOD Classes Warm Up: 2 rounds 15/12 cal bike 10 scap pullups 10 scap push ups 10 air squats 10 kip swings 5 pull ups 10 push ups 15 air squats WOD Notes: Bike acts more like active recovery today as opposed to the hard goal of yesterday Metcon:  “Bike ride with Cindy” Partner

Happy Bday Coach Tyler (6/27)! Freedom WOD Classes Warm Up: 10 Mins 2:00 bike/row/ski 2 Rounds 10 Clean Lift Offs 10 Clean Deadlifts 10 Clean High Pulls 10 Power Clean 10 Front Squats Strength: 16 Mins Week “B” 16 Mins 3×3
(6 mins) Every 2 mins perform
3 Squat Cleans (AHAP) Not Touch And Go Note: The

So….. Y’all raised $1900 for Tash’s “No More Under” swim fundraiser! Which also means Kyle and Kody Will Be Co-Coaching The 5:20pm Class On Wednesday July 1st! Freedom WOD Classes Warm Up 12 Mins  2 rounds 500m row :30 hollow rocks 10 Scap pullups 10 kip swings 10 kipping knee raises 20 plank shoulder taps