Welcome to the new program! Mondays: Snatch Technique / Strength Tuesdays: Gymnastics Skills / Core Wednesdays: Clean & Jerk Technique / Strength Thursdays: Pressing / Pulling Strength Fridays: Leg Strength Freedom WOD Classes Warm Up / Strength: on a 35:00 clock 0:00-6:00 2 Rounds: 20 DU / 40 Singles 10 Front Squats (2 sec pause)

Freedom WOD Classes Warm Up: 9 Mins 2 Rounds 5 Kick Ups / Box Walk Outs 15 Banded Y’s 15 Banded T’s 5 Strict Knee Raises / Strict TTB 150 M Row / .2 Bike 1:30/Side LAX Posterior Shoulder Gymnastics Skills: 8 Mins 8 Min Handstand Practice Box / Wall / Freestanding Core: 6 Mins

Happy 42nd Birthday Timothy Miller! *Reminder we have a photoshoot today from 3:20-5:20 p.m. We would love to have as many athletes and coaches in for these 2 hours as possible. We will plan to take some staged photos as well as live action shots. The 3:00 Comp Class and 4:20 CF Classes will be

Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit 5 Pull Ups 8 Russian Kb Swings 5 Push ups Strength: 16 Mins MAX OUT WEEK! 16 Mins to Establish a 1 Rep Bench Press NOTE: A rep done under poor form will not count. Stay braced… Metcon : 20 min 25 Pull-ups 50 Deadlifts

ThrowBack Thursday to when coach Kyle, Tyler, and Josh rocked some of the most epic mullets Colorado has ever seen.  Freedom WOD Classes Warm Up: 5 Mins 400 M Run 10 Snatch DL 10 Snatch Low Hang High Pulls 10 High Hang Power Snatch 10 Over Head or Front Squats Strength: 15 Mins 5 Mins

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 15 Double Unders or Attempts 8 Banded Victory Pulls 8 Banded 90/90 8 /leg Single Leg KB DL Then 1 min Hand Stand Hold Mobility: 90 Sec /side Lax Ball Chest/Shoulder 90 Sec /side Lax Ball Lats Strength: 16 Mins MAX OUT WEEK! 16 Mins to