Freedom WOD Classes Warm Up: 10 Mins Bear Crawls Down and Back 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Push ups 10 Ring Rows Week 8: Functional Overload Strength: 15-20 Mins Bench Press using 90% + 5Lbs of your 1RM to calculate load 40% X 5 50% X 5 60%

Starting Saturday 7/19 We Will Be Hosting Saturday Partner Workouts at 10:00am! Saturdays will also be a great day to bring a friend! Cause what better way to hang out with your bestie than to bring them to a Free CrossFit Workout!   Freedom WOD Classes Warm Up: 10 Mins 10 Mins 3 Mins Bike/Row

Don’t forget to vote us as the best CF gym in Northern Colorado, link below! NoCo Style Magazine 2025 Best Of NoCo Voting Link Freedom WOD Classes Warm Up: 10 Mins 2 RD 10 Clean Deadlifts 10 Clean Deadlift Highpulls 10 Front Squats 10 Push Press or Jerk 30 Sec Handstand Hold 10/side leg swingss

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “You Son Of A Bitch” Partner WOD 3000m Row 400m Double KB Farmers Carry (53/35) Then 4 RD Partner A: 15 Burpee Broad Jumps Partner B: Rests Partner A: Rests Partner B: 15 Burpee Broad Jumps etc. *Each partner will complete a total of 30 Burpee

Freedom WOD Classes Warm Up: 10 Mins 2 Mins DU Practice 2 RD 10 Snatch Deadlifts 10 Snatch Deadlift Highpulls 10 Muscle Snatchs 10 Snatch Grip Back Rack Press 10 Overhead Squat Week 7: Functional Overload Week 7: Functional Overload Strength: 15-20 Mins Snatch using 90% + 5Lbs of your 1RM to calculate load 75%

🚨We Interrupt This Program To Bring You A Special Report!🚨 🐾Today is Maverick’s 15th Birthday! If You See Him At The Gym Please Give The Big Guy Some Love And Maybe A Snack Or Toy! 🐾 Freedom WOD Classes Warm Up: 10 Mins 200 M Run Then 2 Rounds 10 Kang Squat video 10 /side