Open House at Performance Curve CrossFit today from 1-3 pm. Workout starts at 1:30 KidFit Warm Up: 10 Squats – Crab Walk Across Gym 10 Sit Ups – Lunge Walk Across Gym 10 Burpees – Bear Crawl Across Gym 10 Tuck Jumps – 10 Jump Ropes WOD: 12 Min AMRAP 5 Hanging Knee Raises 7

            Events 1&2 For The FoCo Throwdown Next Sunday. Event 3 will be released later today. Remember we will have a judges meeting tonight (Friday) at 8:20 p.m. The final day to sign up will be Wednesday the 17th at 5:00 p.m. Freedom WOD Classes Warm Up: 2 Rounds 3

Warm Up: 3 Mins 30 Sec / Side Single Leg KB DL 30 Sec / Side Single Arm Bent Over KB Row 30 Sec Goblet Squat 30 Sec Mountain Climbers Core Development: 5 Mins 2 Rounds 30 Sec KB RDL 30 Sec Back Extensions on ground 1 Min Partner Eccentric Hamstring Curls (30 sec /

        We will be having a judges / Volunteers meeting this Friday evening at 8:20 p.m to discuss the flow and movement standards of  the Barbells & Badges, and FoCo Throwdown Competitions next weekend. All workout descriptions for the B&B have been released and can be found on the FB event page.

Warm Up: 3 Mins 2 Round Tabata (20:10) Jumping or in place Lunges Air Squats Then 1 Min Walking Samson Stretch Hip Development: 4 Mins 4 Minute Circuit For Quality 8 / Side Straddle Split Leg Lifts 12 / Side Standing Hip Abduction 15 Glute Bridges Workout – 15 Min Cap 3 Rounds For Time:

This Saturday, many of our coaches and athletes will be venturing to Greeley for Performance Curve CrossFit’s Open House between 1-3 p.m. If you have a chance come by and support our good friend and former coach Danny! Check out the Facebook event for more information: https://www.facebook.com/events/2008161222773166/ Freedom WOD Classes Warm Up: 5 Mins 2