Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 15 Glute Bridges 10 / Side X-Band Walks 10 / Side Fire Hydrants 5 Power Cleans 5 Front Squats Mobility: 6 Mins 1:30 / Side -Lax roll Traps -Lax roll T-Spine Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 Rounds: 3 Hang Squat

Freedom WOD Classes Warm Up: 6 Mins Plate Warm Up Strength/Technique: 15 mins Coach Lead Tall Jerk Review – :30s in Video Coach Lead Jerk Drive Review – Video – Focus on knee and hip extension prior to heel lift 8 Min EMOM: Min 1,2,3: 2 Jerk Drives + 2 Tall Jerks Min 4-8: 3

Freedom WOD Classes Warm Up: 4 Mins 2 Rounds – :30 Each Air Squat Inchworms Lunges Jump Rope Mobility: 14 mins 2:00 / Side Pigeon Stretch 2:00 / Side Butterfly Stretch 2:00 / Side Couch Stretch 2:00 Banded Hamstring Stretch Home WOD: 18 Min Cap 4 Rounds For Time: 400 M Run 20 Alternating Back

Congrats to Brittany Hayward on finishing her Masters in December! She’s accepted a position as a Biomechanical Research Associate in San Diego. Congratulations Brittany and best of luck! P.S Sorry Brittany!!! I misread a message from her and yesterday was most likely her last day with us after starting in 7 years ago, January 2014!

Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit 10 DB Lateral Shoulder Raises 10 Bent Over Reverse DB Flies 20 Overhead Banded Pull Aparts 5 Strict Pull Ups / Ring Rows Strength: 12 mins 3 Rounds on the 4:00 Perform 12 unbroken HSPU reps Example A: 5 Strict or Deficit HSPU + 7 Kipping

We hope you all had a great New Years weekend! With new regulations across Colorado, our classes will be returning to 60 minutes with a 15 athlete cap!! 3:20 p.m will also be a CF class and not solely open gym. Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 10 / Side Standing Lateral