Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200M Run 20 Banded Pull Aparts 20 Banded Rows 30 Sec Handstand Hold 30 Sec Pull Up Bar Hang 10 HSPU 10 Ring Rows Mobility: 10 Min Athlete choice Strength:  Week “C” No Strength this week Metcon: 20 Mins “Torque” For Time: 10 Rounds 10 HSPU

Congrats to Zack and Shelby! “Legally Obligated To Be Best Friends Forever….” Freedom WOD Classes Warm Up: 12 Mins 1:00 Dynamic Forearm Stretching video 1:00 Active Frog Stretch video 90 sec /side Dynamic Couch Stretch video Then 10 Air Squat 10 Right Arm DB Push Press 10 Left Arm DB Push Press 10 Box Step

Freedom WOD Classes Warm Up: 15 Mins 2 Rounds 1:00 Per Side LAX Ball Rotator Cuff Smash 1:00 Per Side PVC External Rotation Stretch video 1:00 Good Morning with Band 5 Clean High Pull 5 Power Clean 5 Squat Clean 10 KB Deadlift 10 KB Swing Strength: 20 Mins  Week “C” No Strength this week

  Freedom WOD Classes Warm Up: 2 Rounds: 3:00 Bike Easy 10 KB Deadlift 10 KB Swing Metcon:  “The Landscaper” 24:00 AMRAP Teams of 2 50 Cal Bike (Split as Desired) 20 KB Swing (53/35) (Split as Desired)

Freedom WOD Classes Warm Up:8 Mins 2 Rounds 5 Deadlift 5 Clean High Pull 5 Muscle Clean 3 High Hang Clean, 3 Hang Clean, 3 Squat Clean 10 Pistols Holding Rig Strength: 16 Mins Week “B” 16 Mins 3×3
(6 mins) Every 2 mins perform
3 Squat Cleans (AHAP) Not Touch And Go Note: The goal is

Note our Friday CrossFit Class schedule:  5:30am, 6:30am and 12:00pm. All other classes are cancelled so we can prep for the pool part! 24/7 access will still be available per usual. More details on our Friday Night Pool Party: Friends and Family Welcome! Where: 1831 Valley Forge Ave, Fort Collins, CO 80526 When: 7:00pm – 10:00pm We