Freedom WOD Classes Warm Up: 10 Mins 250 m Row Then 2 Rounds 10 Push Ups 10 RDL 10 Ring Rows Strength: 18 Mins 5×5 Deadlift Working up to your heaviest set of 5 reps aka 5 rep max Metcon: 15 Min Cap 5 rounds for time: 5 Muscle Ups / 12 C-2-B Pull Ups

Freedom WOD Classes Warm Up: 12 Mins 2 mins casual Row, Ski or Bike 10 Mountain Climbers 10 Bicycle Crunches 10 Sit Ups 2 mins /side Roll out Quads and Hips Strength: 10 Mins Core Strength 4 Rounds 30 Sec Penguins aka Heel Taps 30 Sec Plank Crunches (video) or Plank Hold 30 Sec Glute Bridge Reverse Crunch

Rocky Mountain Kids Presents are do today! Please bring in your unwrapped presents! Thank you to everyone that donated! Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull Aparts 10 Cuban Rotations With Press 10 Front Raises 20 Banded Pull Aparts 30 Second Handstand Hold Strength: 20 Mins Week “B” AKA Unilateral Isometric Body

Freedom WOD Classes Warm Up: 12 Mins 200m Run N-S-N Walking Samson stretch 10 Air Squats N-S-N Walking Lunges 200 Run Then 2 mins /side Roll out legs and or hips Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets X-Band Lateral Walks video or Monster Band Lateral

Freedom WOD Classes Warm Up: 5 Mins 30 Double Unders or Singles 20 Banded Pull Aparts 10 Ring Rows 10 Deadlifts Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets x 1-15 Reps Cable or Banded Lat Pull Down W/PVC Pipe Cable or Banded Triceps Extension video Cable

Crossfit DNR’s MomFit! Calling all northern Colorado moms! Crossfit DNR has teamed up with Heidi Calmus to bring you a 10 week long fitness course designed specifically for moms to improve and help strengthen your pelvic floor and over fitness! -10 week long course -Twice a week Tuesdays & Thursdays -Class time: 10:00am -Class time