In Three Weeks we will be performing a 3RM For Squat Cleans & Squat Snatch. Continue to build in weight over the next few weeks but not max out! Freedom WOD Classes Warm Up: 8 mins 10 / Side Front & Lateral Kicks 10 Alt Lunges 10 Box Jumps or Step Ups 15 PVC OHSq

Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM 2 Rounds: 10 Burpees 5 Negative Push Ups (3-5 seconds down) :30 Hollow Hold :30 Plank Midline: 9 Mins 3 Round Rotating Tabata :45/:15 Left Side Hip Lift – Video Right Side Hip Lift Strict Knee Raise Mobility: 8 Mins 2:00 Butterfly Stretch 1:30 /

Happy 28th Birthday Mitch!! And… Thank you Kendall for the photography gold! Freedom WOD Classes Warm Up: 8 mins 2:00 Bike / Row 20 Band Lat Press Downs 10 RDLs 10 Hang Power Cleans 1:00 / Side Samson Stretch Strength / Mobility:  16 Mins Squat Clean Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build to

We hope you had an amazing weekend! On Friday night a Fort Collins power transformer failed on our block. The city is trying to resolve the problem as quickly as possible but we will likely be without power heading into this week and are unclear when the problem will be resolved. Please be patient with

Freedom WOD Classes Warm Up: 6 mins 15 Monster Band Squats 10 / Side Lateral Monster Band Walks 10 Kip Swings 10 Push Ups 1:00 / Side Samson Stretch Strength / Mobility:  20 Mins 3 Giant Sets of: -12 Tempo Monster Band Back Squats 35-40% of 1RM (band just above knees) *3-2-1-1 (3 seconds down,

Happy Birthday to Clinton (27) and Brooke (25)! In honor of these religious 6:45 am goers we will be doing performing a glorious partner workout. We hope you’re ready for a birthday sweat! Freedom WOD Classes Warm Up: 7 mins 12 Cal Row / Bike 10 Air Squats 10 Hang Power Cleans 10 Squat Cleans