MURPH Prep… It Has Begun! Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pull Aparts Walking Samson Stretch N-S 5 Push Ups 5 Ring Rows 10 Air Squats Metcon: 40 Min Cap Partner 40 Min EMOM Minute 1: 5 Pull Ups 10 Push Ups 15 Air Squats Minute 2: 10 Sit Ups Scaled Minute

Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pass Throughs 10 /side Front and Lat Kicks 8 Snatch Lift Offs 8 Snatch Grip Deadlifts 8 Snatch High Pulls 8 Hang Squat Squat Mobility:  Mobility Between Strength Sets Strength: 15-18 Mins  Squat Snatch 3 sets 2 Rep @ 85-90% of 1RM from week 1 Metcon:

Congrats to all of our athletes that made it to the next level aka, The Online Individual Quarterfinal and Age-Group Quarterfinal! Individual: Competition starts Thursday March 24th Annie Campain: Women’s Open – Rank 873 – cut off 6,429 Kirsten Martin: Women’s Open – Rank 1,579 – cut off 6,429 Emily Fleeks: Women’s Open – Rank

Team Snatch Dragons! Freedom WOD Classes Warm Up: 6 Mins 5 Burpees 15 Banded Lat Press Downs 15 Banded Y’s 10 KB RDLs 10 Kb Swings 5 Burpees Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Bench Press 3 sets 2 Rep @ 85-90% of 1RM from week 1 Metcon: 15 Mins4 Rounds of 3

Registration is live for Barbells and Badges. This is a fundraising competition benefitting the Fort Collins Police’s Benevolent Fund. Click the link below to register your team. Where: CrossFit DNR When: August 13th Who: Scaled and RX Devisions 4 Person teams can consist of 4 Males, 4 Females or 2 Males/2 Females Cost: $160.00 per

Barbells & Badges Team Competitions registration goes live this Monday the 21st. This is a 4 person team event, with scaled and rx divisions. Get your teams put together and sign up! August 13th is competition day! Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pass Throughs 10 /side Front and Lat Kicks 8