Tomorrow is the Guardian Games! We will be loading equipment into a truck at 8:30 p.m after classes finish up. Please come give us a hand if you are available. Thank you to all of our volunteers who are helping us out this weekend! Freedom WOD Classes Warm Up: 6 Mins 3:00 Bike / Row

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 15 Pull Aparts 10 Strict Press 10 Push Press Then 400 M Run Strength & Technique: 20 Mins Coach Lead Review: 5 Mins Jerk Balance – Video Split Jerk Then: 15 Mins 3 x Complex 6 Strict Press (75% or less) 2 Jerk Drives 4 Split

The Guardian Games competition is coming up quick! Thank you to all of our volunteer judges and teams for supporting! Judges, there will be some minor changes to heat schedules emailed out Thursday. Please let me know if anyone needs adjustments to their schedule before then. Freedom WOD Classes Warm Up: 8 Mins 15 /

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: Wall to Wall Walking Samson Stretch 5 Jefferson Curls 5 RDLs 10 Deadlifts Then: 20 Alternating Step Ups Strength Conditioning: 15 Min Cap 4 x 500/400 M Row 4 x 400 M Run or Ski 4 x 30/124 Cal Bike 1:00 Rest BT Intervals Metcon: 20

We will be holding a judges / volunteer meeting at DNR Tuesday night at 7:30 p.m. I will provide everyone with a zoom link in case they are not able to make it. We will also need some help Friday night after the 7:20 p.m class finishes to load up equipment to bring to Loveland

Freedom WOD Classes Warm Up: 5 Mins 20 Air Squats 10 Goodmornings 10 Burpees 5 Clean High Pulls 5 Power Cleans 5 Squat Cleans Strength: 15 Mins 3 x Superset 4 Power Cleans @ 60% 4 Hang Squat Cleans Mobility: 6 Mins 1:30 / Side LAX Roll Traps 1:30 / Side LAX Roll Scap Border