Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “Deck of Cards – Battle Royal” Spades – Air Squats Clubs – Push Ups Diamonds – Pull Ups Hearts – Sit Ups Joker – Sled Push 200′ (make it heavy for you) * Split the deck equally after shuffling * When you are done with the

Freedom WOD Classes Warm Up: 10 Mins 100 m run 10 Snatch Grip Deadlift 100 m run 10 Hang Snatch 100 m run 10 Squat Snatch Week 11: Over Load Strength: 15 Mins Snatch using 90% of your 1RM to calculate load 70% X 3 *Full Sq Snatch reps from the ground not touch and

Freedom WOD Classes Warm Up: 10 Mins N-S-N for evey movement Inchworms Heel Walks Toe Walks Broad Jump Squats – then – 15 deadlifts to begin warm up for strength Week 11: Load Strength: 12-15 Mins Deadlift using 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When

You Can Do It! Freedom WOD Classes Warm Up: 10 Mins 1 Min Double Under Practice 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Push ups 10 Burpees 1 Min Double Under Practice Week 11: Load Strength: 12-15 Mins Bench Press using 90% of your 1RM to calculate load 70% X 3 80%

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