Freedom WOD Classes Warm Up: 8 mins 10 / Side Front and Lateral Kicks 10 OH Squats 10 Sotts Press (PVC if needed) 10 Snatch High Pulls 10 Power Snatch 10 Squat Snatch Strength 25 Mins 3RM Squat Snatch *Reps are NOT touch n’ go Alternative = 4×6 Power Snatch *Find your working weight for

Happy 21st Birthday Jenny! Let’s get fit before you get weird this weekend! Freedom WOD Classes Warm Up: 6 Mins 15 / Side Lateral Monster Band Walk (around knees) 10 Band Back Squats 10 Power Snatch 2:00 Jump Ropes Strength / Mobility:  20 Mins 3 Giant Sets of: **Look at the later monster walk video

Freedom WOD Classes Warm Up: 8 Mins 20 Banded Pull Aparts 20 Lat Press Downs 1:00 PVC ROM 15 Air Squats 15 Front Squats Strength:  16 Mins Squat Clean Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build to a moderately heavy set. Focus on technique over load. Beginners = 4×6 – modify to Power Clean

Please remember to support us by voting DNR as the Best CF gym of NOCO and help us repeat! Freedom WOD Classes Warm Up: 6 mins 10 Burpees 5 Jefferson Curls 10 Good Mornings 10 Deadlifts :30 Plank :30 Cat Cows 10 Push Ups Midline: 9 Mins Kari Pearce – Power Ab Circuit – Video

This is our last week of the 4×3 sets. Next week we will be performing a 3RM for both Snatch and Cleans so use this week to gauge a realistic goal for next week. Freedom WOD Classes Warm Up: 5 mins 400 M Run 10 OH Squats 10 Sotts Press 10 Power Snatch *Use PVC

Today is the last day to register for the Barbells & Badges at the discounted rate. If you’re looking to put a team together but need some friends to throwdown with just let Kody & Kyle know so we can help build a team for you! Freedom WOD Classes Warm Up: 6 mins 2 Rounds