Coach Annie will be competing in an Olympic Lifting meet this Saturday from 11:00-1:00 p.m at CrossFit LoDo. Come show your support as your favorite coach / person tries to qualify for Nationals! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 10 Ring Rows 10/Side Deficit Split Squat (no kb) – Video :30 Hollow

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds :30 Each KB RDL Burpees HS or Plank Hold Then 1:30 / Side LAX Roll Rotator Cuff Core or Gymnastics Skills – 12 Mins Option 1: Headstand / Handstand Holds or HS Walk Practice Level 1: Headstands & Kick Ups to Handstand – Coaches will be

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds: 10 Kip Swings 10 Alternating Lunges 10 Cyclist Squats (body weight) 20 Pull Aparts Then 1:00 Samson Stretch / Side Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 12 Cyclist Front Squat – Video – feet on #25 or 35

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8/Side Elevated Split Squat – Video – no weight 10 Bent Over Barbell Rows :30 Hollow Hold 10 Push Ups Then 3:00 DU Practice Strength: 12 Mins (including set up) On a 12:00 clock Every 4:00 (3 Supersets) 8-10 / Side KB Front Rack Elevated Split

Have a great Veterans Day aka Armistice Day! The Armistice of 11 November 1918 was the armistice signed at Le Francport near Compiègne that ended fighting on land, sea and air in World War I. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 15 Band Pull Aparts 15 Band Curls 10 Deadlifts 10 Power

Happy 246th Birthday U.S. Marine Corp! Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds :30 Each Movement: Air Squats Burpees Tricep Extensions Ring Rows Then 1:30 / Side LAX Glutes Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 8-10/Side Back Rack Step Ups (not alternating) 5-8 Wide Grip