Chris Colon is competing at the Monster Mash competition today CrossFit Sanitas. His heat times are 8:40am, 10:40am, 11:46am and 2:48pm. Good luck Chris! Freedom WOD Classe: Metcon: In teams of two split work evenly 18 Min AMRAP 1000m Row 30 SandBag Cleans 20 Burpee over sandbags

Freedom WOD Classe: Warm Up: 400 M Row 0r .7 Mile on Bike Strength: 6 mins Clean (this is ran as a group with the coaching leading the count) 3×4 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees 10 Mins Front Squat 3×4 at 60%

Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 PVC Pipe Pass Throughs 10 Hollow Swings 10 Single Leg Squat Jumps 20 PVC Pipe Windmills Mobility: 10 min Chest and Triceps Strength: 10 min 10 Min EMOM Odd: 8-10 Burpees Even: 8-10 T-2-B Barbell Tech: 5 min Snatch /C&J Metcon:  “Invasion Of The Barbell

Freedom WOD Classes Warm Up: 5 mins Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 3 Wall Balls 20/14 Strength: 8 mins 3×4 Split Jerk Strict Press at 60% of Strict press 1RM 8 mins 3×4 Jerk Balance at 60% of Jerk

Freedom WOD Classes Warm Up: 5 mins 200 m Row 3 Rounds 5 MB Cleans 8 Double Unders 200 m Row Mobility: 5-8 min Hips, Quads, Calf Strength: 10 min 10 Min EMOM Odd: 8-10 HSPU Even: 8-10 Pull Ups Metcon: 18 min cap “Night of the Living Deadlift” 10 Deadlift 225/155 (Scaled 155/105) 8

Thank you to everyone that came out to help us celebrate our 7th Annual Halloween WOD! Thank you to Bre, Christine and Darryll for all the great pictures! Congrats to Val for winning the best dressed contest  taking home the amazing gift card from this year’s sponsor Fort Collins lululemon. THANK YOU Fort Collins lululemon for