Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM Then 2 Rounds: :15 Ring Support or :30 Plank 10 MB Cleans 5 Inchworms Core or Gymnastics Skills – 15 Mins Option 1: Ring Stability and Progressions Level 1: Ring Supports / Skin the Cats Level 2: Ring Inversion Holds Level 3: Back Lever Progressions

Welcome to Halloween WOD Week! Freedom WOD Classes Warm Up: 8 Mins 2:00 Air Squats – “Flower” Moby – Bring Sally Up 20 Pull Aparts 10 OH Squats or Front Squats 10 Hang Power Clean 10 Hang Power Snatch 20 Pull Aparts Strength: 18 Mins (including set up) On a 12:00 clock Every 4:00 (3

Tomorrow (Saturday) is our Halloween Costume Party WOD! We’ll see you at 10:00 a.m Or between 8-10 if you are doing an InBody scan for Harvest Hustle Freedom WOD Classes Warm Up: 7 Mins 2:00 DU Practice Then 2 Rounds: 8/Side Reverse Lunge 10 Bent Over BB Row :30 Hollow Hold Strength: 15 Mins (including

Don’t forget to keep up on your mobility as the programming change typically hits us hard! Anyone looking to participate in the Nutrition Challenge should join the FB Group “Harvest Hustle” or ask Ana or Kyle to add you to the group! More specific information has been added to that group for anyone that has

Today begins the mask mandate for Larimer County. Please wear your masks into the facility and if you are wondering around the gym but when you are in your working space you are welcome to remove the mask. Thank you for your patience and working through this with us. Please double check the sign up

Tuesdays are intended to be gymnastics skills days but athletes will have the option to perform a core circuit in the place of skills. Today, and every other Tuesday, we will be working on headstand, handstand and handstand walk progressions. Our intention is to get athletes comfortable with different positions that will hopefully translate into