Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM 20 Pull Aparts 15 Cuban Rotations 10 Bent Over Barbell Rows 10 Front Squats 10 / Side Front Rack Drop Lunges – Video (no weight) Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 8-10 / Side Front Rack Drop Lunges – Video

Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM Then 2 Rounds: 20 Banded Tricep Extensions 15/12 Cal Row or Bike 10 Z Press (PVC) – Video Then: 1:30 / Side Calf Smash Strength: 12 Mins  Every 4:00 x 3 Supersets 8-12 Unbroken Dips (Matador / Rings / Weighted / Banded, etc) 10 Z

Coach Annie will be competing in an Olympic Lifting meet this Saturday from 11:00-1:00 p.m at CrossFit LoDo. Come show your support as your favorite coach / person tries to qualify for Nationals! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 10 Ring Rows 10/Side Deficit Split Squat (no kb) – Video :30 Hollow

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds :30 Each KB RDL Burpees HS or Plank Hold Then 1:30 / Side LAX Roll Rotator Cuff Core or Gymnastics Skills – 12 Mins Option 1: Headstand / Handstand Holds or HS Walk Practice Level 1: Headstands & Kick Ups to Handstand – Coaches will be

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds: 10 Kip Swings 10 Alternating Lunges 10 Cyclist Squats (body weight) 20 Pull Aparts Then 1:00 Samson Stretch / Side Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 12 Cyclist Front Squat – Video – feet on #25 or 35

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8/Side Elevated Split Squat – Video – no weight 10 Bent Over Barbell Rows :30 Hollow Hold 10 Push Ups Then 3:00 DU Practice Strength: 12 Mins (including set up) On a 12:00 clock Every 4:00 (3 Supersets) 8-10 / Side KB Front Rack Elevated Split