Halloween Shirt Order Is At The Front Desk! Order Deadline Is September 30th. Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull A Parts 10 Push Press 10 Cuban Rotation With Press 5lbs plates 30 Second Handstand Hold Strength: 20-25 Mins Test Week Strict Press 1RM You have 20 mins to build up to you

Best of NoCo Voting Ends 9/15! Let’s see if we can make it a 4peat! Please click the link or scan the QR code and cast your vote. If you have multiple emails you can vote multiple times. https://2023-best-of-noco–nocostyle.contest.vote Freedom WOD Classes Warm Up: 3 Mins 20 /side Monster Band Lateral Walks 10 Banded Air

MAX OUT WEEK! Time To Ring The Bell… Ding Dong MF’er Ding! Dong! Freedom WOD Classes Warm Up: 3 Mins 20 Banded Pull A Parts 10 Push Ups 10 /side DB External Rotation 10 Push Ups Strength: 35 Mins Test Week Bench Press 1RM You have 30 mins to build up to you heaviest bench

“Chad” For Time 1,000 Box Step-Ups 20 in Wear a Ruck Pack 45/35 lb Complete 1,000 Weighted Box Step-Ups as fast as possible (“For Time“). Use a 20 inch Box and wear a Ruck Pack that weighs 45/35 lb for men/women. A Ruck is a weighted Backpack to simulate the gear carried during a hiking

Reminder: Coach Tyler will be running the Hero WOD Chad, tomorrow Saturday 2nd. Because of this, there is no Open Gym this Saturday. So bring a weight vest or backpack in with you and be ready to spend 60-90 mins performing 1000 Box Step Ups! Freedom WOD Classes Warm Up: 10 Mins 6 Min AMRAP

The Halloween Shirt Order Form Is At The Front Desk! Deadline September 30th! Freedom WOD Classes Warm Up: 10 Mins 3 Rounds 10 Banded or Bar Good mornings 10 Push Ups 3 Wall Walks or 30 Sec Handstand Hold Then 90 sec  /side Quad Smash Mobility: Perform mobility between strength sets Roll out Chest, Shoulders,