The New FrictionLabs Liquid Chalk aka “The Secret Stuff” Is In and Get This….. It Kills COVID! Freedom WOD Classes Warm Up: 5 Mins 90 Sec Jump Ropes 12 Push Press 12 Kipping Swings 90 Sec Jump Rope Mobility: Perform mobility between strength sets Strength: 15 Mins Strict Press using 90% of your 1RM to calculate

New Strength Cycle Starts Today. The goal for this 12 week cycle is to build baseline strength. Make sure you are calculating your percentages correctly. Do not try to lift heavier than what is programed for the specific day so you have plenty of room to grow over the 12 weeks. Weekly strength format is

We’re a day late, but HAPPY ANNIVERSARY to Kody and the best sister-in-law in the world, Vanessa! Freedom WOD Classes Warm Up: 5 Mins 10 / Side Front and Lateral Kicks 20 Banded Y’s 10 Burpees 20 Banded T’s 10 MB Cleans 20 Alt. Lunges Strength: 15 Mins Strict Press 8-8-6-4 Build to ~ 85%

Freedom WOD Classes Warm Up: 6 Mins 400 M Run 10 Power Snatch 5 OHS 5 Sotts Press 10 Squat Snatch 50 Jump Ropes Strength: 18 Mins Snatch 10 Min EMOM Min 1,2,3 = 2 Power Snatch, 1 Squat Snatch Min 4,5,6,7 = 1 Power Snatch + 1 Squat Snatch Min 8,9,10 = 1 Sq

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak

Help us show everyone who the best CrossFit gym in Northern CO is by voting for DNR! Vote Here then click on CrossFit under Health and Beauty. Freedom WOD Classes Warm Up: 7 Mins 200 M Row 10 Goodmornings 10 Olympic DL 10 Power Cleans 200 M Row 1:00 / Side Samson Stretch Mobility: 5