Congratulations Ruthie, Kolton and Tyler on completing the Horsetooth Half Sunday! Freedom WOD Classes Warm Up: 8 mins 500 M Row / .7 Bike / 400 M Run 2 Rounds: 7 Deadlifts 7 Hang Snatch High Pulls 7 Power Snatch :30 Mountain Climbers Strength: 18 Mins 3 Rounds: 350 M Row 1:00 Rest Between Intervals

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Freedom WOD Classes Warm Up: 6 Mins 3 Rounds: 5 Burpee Broad Jumps 10 Slow Air Squats Then 1:00 / Side Couch Stretch Strength: 20 Mins 4 x Superset 5-5-8-10 Back Squat – Start around 85% and drop wt as reps increase 10-15 / Side Single Leg Hip Thrust 3:00 Rest Between Sets Metcon: 9

Freedom WOD Classes Warm Up: 6 mins 500 M Row / .7 Mile Bike 2 Rounds: 10 Kip Swings 10 Ring Rows :30 Hollow Rock / Hold Core / Intervals: 18 Mins 5 x 20/16 Cal Row, Bike or Ski :45 Rest Between Intervals 3:00 Rest Then 2 Rounds: :45 / Side Single Arm OH

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 5 Inchworms 10 Push Ups 10 / Side External Rotations 3:00 Banded Stretches Strength: 18 mins 2 x Superset 8-12 Bench Press @65% 10-15 Matador Dips 10-20 DB Flies Finisher after 2nd round: 20-30 Push Ups Metcon: 16 Min Cap Versus Workout – 3 Rounds

Have you RSVP’d for the Women’s Wine, Bros & Brews night at Odells for April 22nd?! If not, CLICK HERE to respond! Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM 2 Rounds: 10 Kip Swings or Ring Rows 10 Power Cleans 25 DU or 50 Singles Strength – 18 Mins 2 x Giant