What team are you hoping to get placed on for the 30 Nutrition Challenge? Freedom WOD Classes Warm Up: 5 Mins 30 Sec Hollow Hold 10 Strict Knee Raises 10 Kipping Swings 20 Band Pull Aparts 10 Push Press 10 Russan KB Swings 30 Sec Hand Stand Hold or Plank Hold Mobility: Perform mobility between

Don’t forget to sign up for the Nutrition Challenge that starts on the 14th! If you have any questions ask your coach or contract Ana, Kody or Kyle. Register through the Mindbody Online Store. Nutrition Challenge Registration Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 250 Row or 500 Bike 5 Box Jumps 10

Wod for 8-31-2020. “The Big Unitt” Ranger Brendan Unitt, 27, died tragically in the line of duty on Thursday, August 20th after drowning while responding to a call of a distressed boater on Horsetooth Reservoir. Ranger Unitt had been conducting a foot patrol at the campgrounds on the west shore of the reservoir when a

Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 10 RDL 10 Hang Power Cleans 30 Sec Hang From Pull Up Bar Mobility: Perform mobility between strength sets Roll out Hamstrings and Triceps/Lats Strength: 12-15 Mins Deadlift using 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you

Happy 40th BDay Brooks! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 20 Double Unders Or Singles 15 Air Squats 10 Strict Hanging Knee Raises Mobility: 90 Sec /Side Banded Samson Stretch Strength:  6 Mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Anchor Point T-2-B Hollow Rocks Reverse Crunch Home WOD: 20

Guess what day it is?? Shoulder Day! Freedom WOD Classes Warm Up: 5 Mins 10 Burpees 10 Banded Pass Throughs 20 Band Pull Aparts 10 Push Press 10 Kipping Swings 20 Sec Hand Stand Hold or Plank Hold Mobility: Perform mobility between strength sets Roll out T-spine and Chest Strength: 12-15 Mins Strict Press using