Freedom WOD Classes Warm Up: 10 Mins 3 round rotating Tabata (:20/:10) Air Squats Lunges Jump Rope – then – 400 m Run Week 11: Over Load Strength: 15-20 Mins Back Squats using 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see 5+, 3+, or

Voting ENDs September 11th! Please make sure you are voting and getting your friends and family to vote! Click the link below! NoCo Style Magazine 2025 Best Of NoCo Voting Link Freedom WOD Classes Warm Up: 10 Mins Empty Barbell for 2 rounds 10 Deadlifts 10 Jefferson Curls 10 Clean High Pulls 10 Squat Cleans

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “Chaos Conditioning” 20:00 AMRAP (Team of 2) 1.5 mile Run (Run Together) Max Dips

Freedom WOD Classes Warm Up: 10 Mins 90 Sec Double Under Practice 2 Rounds 10 Snatch Deadlifts 10 Snatch Deadlift Highpulls 10 Muscle Snatchs 10 Snatch Grip Back Rack Press 10 Overhead Squat Week 10: Load Using your new 1rm numbers from last week calculate your % Strength: 15-20 Mins Snatch using 90% of your

Freedom WOD Classes Warm Up: 10 Mins Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 10 Strict Knee-2-Elbow or Knee Raises Week 10: Load Strength: 15-20 Mins Deadlift using 90% of your 1RM to

Freedom WOD Classes Warm Up: 10 Mins 60 Sec Jump Rope 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Push ups 10 Lunges Week 10: Load Strength: 15-20 Mins Bench Press using 90% of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 75% X 5 85% X