Voting ENDs September 1st! Please make sure you are voting and getting your friends and family to vote! Click the link below Or Look For The QR Codes Hanging In The Gym. There Are QR Codes Our Other Athletes That Have Small Businesses And Could Us Your Vote As Well! NoCo Style Magazine 2025 Best

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: 24 Min Cap  “Fireline Fitness” Partner WOD 1k Row 100 Wallballs 100 Cal Bike 100 Box Jumps (24/20) 100 Burpees 1k Row * Split Reps as needed

Freedom WOD Classes Warm Up: 10 Mins 100 m run 10 Snatch Grip Deadlift 1:00 DU practice 10 Hang Snatch 100 m run 10 Squat Snatch Week 12: Functional OverLoad Strength: 15-20 Mins Snatch using 90% of your 1RM to calculate load 75% X 5 *Full Sq Snatch reps from the ground not touch and

Freedom WOD Classes Warm Up: 10 Mins 10 Left Leg Forward KB Deadlift 10 Right Leg Forward KB Deadlift 10 russian KB Swings 10/Side KB Bottom Up Press 10 Spealler Rolls – then – 15 deadlifts to begin warm up for strength Week 12: Functional OverLoad Strength: 15-20 Mins Deadlift using 90% of your 1RM

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds :30 Banded Chest Flies :30 Banded Reverse Flies or Ts :30 Banded Lat Sweeps :30 Push Ups :15 Scap Pulls :15 Pull Ups Week 12: Functional OverLoad Strength: 15-20 Mins Bench Press using 90% of your 1RM to calculate load 75% X 5 85% X 3

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Box Step Ups 10 Air Squats 1x 400 m Run Week 12: Functional OverLoad Strength: 15-20 Mins Back Squat using 90% of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+ When you see 5+, 3+, or 1+, that means