Fred Porter crushing the CrossFit Open 16.3 wod! https://cfgames2020.wpengine.com/ Freedom WOD Classes Warm Up: 8 Mins 5 Min Circuit 20 Banded Pull Aparts 10 Kipping Swings 5 Snatch Pulls 10 Banded Lat Press Downs 5 Power Snatches Then 2 Mins Per Side Couch Stretch Mobility: 2 min Lax Ball T-spine 90 Sec Per side Lat

CrossFit DNR #community #CFOpen #BestGymInFortCollins Freedom WOD Classes Warm Up: 8 Mins 3 Min Casual Bike/Row Then 2 Rounds 8 Air Squats 8 Push Press 30 Sec Hand Stand Hold or Plank Hold Strength: 15 Mins  Thrusters 9 Rep Max (10 min) 9 Reps @ 85% 9RM (5 min) 9 Reps @ 80% 9RM Metcon:

Just in case you forgot how to register for the Open the link is below! Thanks for the pictures Christine. https://cfgames2020.wpengine.com/ Freedom WOD Classes Warm Up: 8 Mins 5 Min Circuit 8 RDL with 3 sec negative down phase High Knees (north-south) Butt Kicks (north-south) Single Leg Squat Jump 8 KB Swings Mobility: 6 Mins

16 Days! Freedom WOD Classes Warm Up: 8 Mins 5 Min circuit 8 Banded Bicep Curls 8 Banded Rows 8 /side  Seated DB External Shoulder Rotation – Video 8 Push Ups Mobility: 6 Mins 90 Sec /side Tricep Smash 90 Sec /side Bicep Smash Strength: 15 Mins  Bench Press 9 Rep Max (10 min) 9

Don’t forget to place your pre-order for this years Open shirt. Sign up sheet is at the front desk. Also Don’t forget to register for the CF Open! Click the link below to register. https://cfgames2020.wpengine.com/ Freedom WOD Classes Warm Up: 8 Mins 5 Min EMOM 8-11 Burpee Then 8 Clean complex = Clean High Pulls

Coach Annie Would like you all to know It’s Crop Top and Short Short Friday (sleeveless counts also). Freedom WOD Classes Warm Up: 6 Mins 4 Round Tabata :20/:10 Double Unders Then: 20 PVC or Banded Pass Throughs and or Windmills 10 MU Snatch 8 Power Snatch 6 Squat Snatch Strength: 15 Mins  Snatch 7