Hooligans the Rocky Mountain ThrowDown is this month on Saturday the 24th. We could use all volunteer/judges we can get! If you would like to help please let us know ASAP!  Freedom WOD Class Warm Up – 6 Mins 10 / Side Front and Lateral Kicks 1:00 Hip and Ankle Opener 5 Tall Cleans 5

Happy Tuesday from your favorite coaches.  Freedom WOD Classes Warm Up: 5 Mins 200 M Run 2 Wall Walks / 8 HSPU :30 Hollow Hold 1:00 Posterior Shoulder Roll Gymnastics – 8 Mins Handstand Practice Core – 5 Mins 1:00 L-Hang to failure -> Strict knee raises 1:00 Spiderman Crunch 1:00 Flutter Kicks 1:00 Plank

  Annie Campain took 1st place this weekend at the Phoenix Weightlifting Meet down in Denver. Hitting 3/3 on Snatch at 77kg(169.4 lbs), 80kg(176 lbs) and finishing with 81kg (178.2 lbs) which was the heaviest Snatch of the day in any weight class. Then she hit 2/3 of her Clean and Jerk 93kg (205 lbs),

Coach Annie will be competing in her second olympic lifting meet tomorrow (Saturday) at 10:00 a.m to qualify for Junior Nationals after cutting weight for a lighter weight class. If you get a chance head on down to the Pheonix in downtown Denver to cheer her on. Freedom WOD Classes Warm Up: 5 Mins Pizza

Freedom WOD Classes Warm Up: 6 Mins 5 Inchworms 5 Jefferson Curls 10 Strict Press 40 Banded Pull Aparts 200 M Run Strength: 12 Mins Alternate on the 2:00 for 3 sets each: 10 Strict Press (60-70%) M.E Unbroken Strict Pull Ups (5 Rep Minimum) Mobility: 4 Mins 2 Min / Side Hamstring Smash Metcon

Freedom WOD Classes 0:00-5:00 5 Squat Cleans 10 Front Squats w/ 2 sec pause 5 Split Jerks 1:00 Posterior Shoulder Roll 6:00 – 15:00: Technique 3 x 5 Jerk Balance (40-50%) 15:00 – 21:00 3 x 4 Hang Squat Clean + Split Jerk (2 sec pause in split –  build up to 55-60%) 24:00-29:00 – 5