The sign up deadline for the FOCO Throwdown is 1/17/18 (Wednesday) at 5:00 p.m. The Open Division will work like the Opens in the sense that we can scale as needed but it will drop your score below anyone doing the workout as written. Freedom WOD Classes Warm Up: 5 Min AMRAP For Quality 8

Warm Up: 3 Mins 3 Rounds 8 Air Squats 5 / Leg Side Lunges 5 Burpee Broad Jumps Hip Development: 4 Min Limit 4 Min AMRAP 8 / Direction X Band Walks 20 Hip Bridges or 10 / Side Single Leg Hip Bridges Technique Review / Workout Brief: Russian Step Ups Lateral Lunges Metcon: 14

After Barbells & Badges finishes up on Saturday we will be heading over to Maxline for the after party, where $1 of every beer you purchase will be donated to the Fort Collins Police Department Benevolent Fund Freedom WOD Classes Warm Up: 5 Mins 2 Rounds with a 5 min limit: 10 Jumping or Kipping

Warm Up: 3 Mins 1 Min Casual Row/Bike 20 Seconds Intense Row/Bike 40 Seconds Casual Row/Bike 20 Seconds Intense Row/Bike 40 Seconds Casual Row/Bike Shoulder Development: 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Shoulder Pull Downs Rest 30 Seconds Technique Review / Workout Brief: Shuffle Burpees Rainbow Ball

Freedom WOD Classes Warm Up: 30 seconds at each: Mountain Climbers Burpees Squat Jumps / Air Squats Torso Circles (Neuro Mobility) 30 sec / side Samson Stretch Inch Worms S&C EMOM: 12 Mins 4 Mins to set & go 8 Min EMOM Odd: 4-6 Squat Cleans (~70%) Even: Row 15/12 Cals Mobility: 5 Mins 90

Warm Up: 3 Mins 2 Rounds: 20 secs at each station In Place High Knees Jumping Jacks Inch Worms Spealler Rolls Core Development: 4 Mins Simon Says Hollow Hold Drill Technique Review / Workout Brief: DB Floor Crush Press https://www.youtube.com/watch?v=wlJKG9UNblI DB Reverse Lunge Metcon: 15 Mins 4 Rounds of: 3 Min AMRAP 10 DB Floor