Happy 23rd Birthday TJ Murphy! Sorry I’m a jackass and forgot to program it for yesterday! Freedom WOD Classes Warm up – 6 Mins 250 M Row Then 2 Rounds: :30 Hollow Hold 10 / Sit Ups 5 Power Snatch Strength & Conditioning: 8 Mins 8 Min EMOM: Odd: 10 Unbroken TTB or :30 M.E

The Rocky Mountain Throwdown is this Saturday! We need some volunteers to help judge and set up for the competition even if its not for the full day, we could use your help. We will have a judges meeting either Wednesday or Thursday night this week. Check the FB Group page for exact time and

Freedom WOD Classes Metcon: 6 Mins 1:30 Hip and Ankle Opener Then 2 Rounds: 5 Power Snatch 5 Squat Snatch 5 / Leg Overhead Lunges Then: 1:00 / Side Pigeon Stretch Strength: Deload 3 Rounds on the 2 Mins 8 / Leg Front Rack Lunges Mobility: 6 Mins 2:00 / Side Trap Smash 2:00 of

Guess who’s back! Lets get weird on this Throwback Thursday! Freedom WOD Classes Warm up – 8 Mins 2 Rounds 5 KB Jefferson Curls 10 Russian KBS 5 Burpees 10 PVC Pass Throughs Strength: Deload 3 Rounds on the 2:00 5 Power Cleans (60%) Mobility: 6 Mins 1:30 / Side Roll Posterior Shoulder 1:30 /

Coach Shannon ran the Valley 5000 this weekend and took 2nd in the 40-49 division! Way to crush it homie! Freedom WOD Class Warm Up: 5 Mins Run 200 M 10 Push Ups 10 PVC Pass Throughs 40 Banded Pull Aparts 10 Push Ups Strength: Deload 3 Rounds on the 2:00 – 10 Mins 10 Bench

Happy Bday Liza Frazer and Coach TJ, we hope you both have a bodacious day! Freedom WOD Classes Warm up – 5 Mins 2 Rounds 150 M Row :30 Hollow Hold 5 Burpee Pull Ups Then 1:00 / Side Samson Strength: Deload 3 Rounds on the 2:00 – 8 Mins 10 Unbroken TTB or :30