Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 10 Air Squats w/ 2 sec pause 10 V-ups 5 Split Leg Raises / Side Then: 1:00 / Side Samson Mobility: 6 Mins 3 Min / Side LAX Glutes / Hip Flexors Strength: 12 Mins Alternate on the 2:00 for 3 Rounds: 0:00-2:00: 15 Front Squats

Put it on your calendars! The annual City Park BBQ is coming up Saturday, July 27th. We will be providing food and games. We’ll be making a Facebook event here soon where you can let everyone know if you’ll be bringing other drinks, snacks, or games. We could use an extra BBQ as well if

Freedom WOD Classes Warm Up / Strength: on an 18:00 clock 0:00-5:00 Circuit 10 Kip Swings 10 MB Cleans 10 / Side Front & Lateral Leg Swings 10:00 – 18:00: 4 Rounds of Snatch Complex on the 2:00 Hang Power Clean + Power Clean + Hang Squat Clean + Squat Clean *Build to a heavy

Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit: 5 Inchworms 10 PVC Pass Throughs 10 Ring Rows :30 Hollow Hold Gynastics Skills: 12 Mins Skin the Cat OR Back Lever Progressions  (Video – progressions at 3:10) Core: 6 Mins – 3 Round Rotating Tabata :45/:15 Strict Knee Raises / Strict TTB Bicycle Crunches

Happy Birthday Josh Treutler! By request, our WOD is the Dallas 5. This hero workout hits home for Josh who is a Fort Collins Police Officer and shares his birthday with the anniversary of the attack on 7/7/16 where 5 Dallas officers were gunned down. Freedom WOD Classes Warm Up / Strength: on a 16:00

We hope you all had an amazing Independence Day! Welcome back for one more hero workout that we hold close to us with so many firefighters in our DNR community. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The