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

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