Freedom WOD Classes Warm Up: 3 Rounds 7 Scap Pull Ups 7 Push Ups 7 SDLHP Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced Metcon: 16 Min AMRAP 2 Muscle Ups (rings, bar, banded or jumping) 4 Burpees 8 KB Swings 53/35 Elite

  Freedom WOD Classes Warm Up: Row 500 M Run 400 M Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly   Strength:3×3 Split Jerk Strict Press at 55% of Strict press 1RM Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the

  Happy Valentines Day! Freedom WOD Classes Warm Up: 3 Rounds of Cindy Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Metcon: The Break Up Death by Wall Balls 20/14 18 min cap Rest 1 Min The Make Up 10 min AMRAP Over Head Walking Lunges w/plate 45/35 Rest 1 Min The

  Couple of really awesome things happened this weekend. Stacey Pitcher qualified for Nationals in the 50yd backstroke. We had three teams compete in the Tuff Love comp, Marie & Chance (DNR Orange) placed 5th in the Pro division. Jake & Julie (e-lemon-ators) placed 5th in the Open division. Dom & Cass (Two Peas in

We have a few team competing in the Tuff Love comp at CrossFit Sanitas in Boulder. If you get a chance try and get down there to cheer them on. Freedom WOD Classes Warm Up: 3 Rounds unloaded bar 7 Power Snatch 7 Scap Pull Ups 7 Power Cleans Movement of the Week: Lax Ball

Mr. Nate putting up 295lbs on a squat clean during Saturday open gym! Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: Lax Ball 2 min per side Scapula/Thoracic Drill Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced Metcon: 20 Min AMRAP 5 Toe-2-Bar 10 Push Ups 15 Med Ball