We are up to 20 athletes registered for the CrossFit Open! Not A Bad Start! Freedom WOD Classes Warm Up: 8 Mins 3 Min Casual Bike or Row Then 8 Snatch complex = Snatch High Pulls + Hang Power Snatch + Snatch Balance (catch in power or squat depending on mobility) Mobility: 5 Mins 60

Best Gym In NoCo! #Community Freedom WOD Classes Warm Up: 8 Mins 3 Rounds 7 RDL 5 Spealler Rolls 7 Anchor Point T-2-B Mobility: 6 Mins 2 Min /side Partner Hamstring Smash Strength: 15 Mins  Deadlifts 5 Rep Max (10 min) 5 Reps @ 90% 5RM (5 min) 5 Reps @ 85% 5RM Metcon: 12

CrossFit Open Is Well On It Way! Don’t Forget To Register. Click The Link Below Then Pre-order Your Shirt At The Front Desk. https://cfgames2020.wpengine.com/ Freedom WOD Classes Warm Up: 8 Mins 5 Min Flight Simulator/Double Under Practice Then 2 Rounds X-Band Walk (North-South) Push Press Front Squats Mobility: 6 Mins 90 Sec /side Lax Ball

Open Shirts Are Ready For Pre-order Via The Sign Up Sheet At The Front Desk! Color Option: Black Female Styles: 1)Racerback Crip Top Tank 2) Flowy Crop Top Tee 3) Flowy Boxy Crop Top Tank Male Style: 1) Muscle Tank 2) Unisex T-Shirt Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit 250 Row

Thank You To Everyone That Came Out To RollerLand For Our Skate Night! We Had A Lot Of Fun And Hope To Do It Again Soon! Freedom WOD Classes Warm Up: 8 Mins 5 Min EMOM 7-10 Burpes 15 Banded Pull A Parts 8 Air Squats 8 Deadlifts 8 Clean Pulls 8 Power Cleans 8

Join us tomorrow at @rollerlandskatecenter from 6-9 pm! Witness @kodys_handle in all his glory and enjoy some time outside of the gym walls with our awesome community! ** the 5:20, 6:20 and 7:20 pm classes will be closed down tomorrow for the community event** Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Alt