Freedom WOD Classes Warm Up: 5 Mins 10 Mins 200m Run 2 RD 10 Banded “”I’s”” 10 Banded “”Y’s”” 10 Banded “”T’s”” 10/arm Cuban Rotations 10/arm KB Upsidedown Press Week 7: Functional Overload Strength: 15-20 Mins Bench Press using 90% + 5Lbs of your 1RM to calculate load 75% X 5 85% X 3 95% X

Starting Saturday 7/19 We Will Be Hosting Saturday Partner Workouts at 10:00am! Saturdays will also be a great day to bring a friend! Cause what better way to hang out with your bestie than to bring them to a Free CrossFit Workout! Freedom WOD Classes Warm Up: 10 Mins 400m Run 2 RD N/S Monster

Don’t forget to vote us as the best CF gym in Northern Colorado, link below! NoCo Style Magazine 2025 Best Of NoCo Voting Link Freedom WOD Classes Warm Up: 10 Mins 15 Burpees 2 RD 10 Clean Deadlifts 10 Clean Deadlift Highpulls 10 Front Squats 10 Push Press or Jerk 10 Kip Swings Week 7:

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Double Unders or DU Attempts 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squat 10 Box Jump or Set Up Week 6: Over Load Strength: 20 Mins Snatch using 90% + 5lbs of your 1RM to calculate load 70% X 3 *Full

Go Go Power Rangers! Don’t Forget To Vote! Click The Link Below NoCo Style Magazine 2025 Best Of NoCo Voting Link Freedom WOD Classes Warm Up: 10 Mins 3 Mins Leg Mobility (players choice) Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold

Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pass Throughs 10 Push Press 12 Hanging Knee Raises 10 Push Ups 20 Banded Pull A-parts Week 6: OverLoad Strength: 15-20 Mins Bench Press using 90% + 5lbs of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see 5+, 3+,