Freedom WOD Classes Movement of the WEEK: Planking Accumulate 5 mins Every Monday, Wednesday, and Friday Front / Side / Off Set Planking I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Warm Up: 10-8-6-4-2 Snatch Panda Pulls Box Jumps Strength: “C2

Freedom WOD Classes Warm Up: 400 M Run Mobility: 10 Min Shoulders Gymnastic WOD: 3 Rounds not for time but have 15 mins to complete 10 K-2-E 20 Sec Hand Stand Hold 10 GHD Sit Ups Strength: “A2 Week” 10 Min EMOM 8 Pull Ups Metcon: 50 Rounds 18 min Cap 1 HSPU 2 Burpees

Great Job to everyone that competed in Project-up lift! You all are amazing! Don’t forget Saturday the 24th is bring a friend day, this includes Free Yoga 9:00 – 10:00am and a partner wod from 10:00-11:00am.  12:00pm we kick off our in-house competition! Freedom WOD Classes Movement of the WEEK: Planking Accumulate 5 mins Every

Make sure you get down to the Fort Collins Whole Food this Saturday to cheer on CFDNR’s 16 teams that are competing in the Project Up-Lift Freedom WOD Classes Warm Up: Plate warm up Strength: “B2 Week” 10 Min EMOM 3 Squat Cleans 65% of 1RM Metcon: In Teams of 3 10-9-8-7-6-5-4-3-2-1 Cal Row Bench

Freedom WOD Classes Warm Up: 400 M Run And 500 M Row Strength: “B2 Week” Accessory Gymnastic WOD 3 Rounds (not for time but you only have 15 mins to complete) 5 Toe nail support Muscle Up progression (if you have MU then 1-5 as strict as possible) 10 Sec Hand Stand Hold (free standing,

Freedom WOD Classes Mobility: Shoulder / Hip Warm Up: 21-15-9 Sumo DL High Pull KB Swings Strength: “B2 Week” 10 Min EMOM 3 Strict Press 65% of 1RM Metcon: 12 Min AMRAP 10 Power Snatch 75/55 10 Over Head Lunges Each Leg 75/55 20 Double Unders (2:1 unbroken singles) Elite Competition Class 1. Snatch 5×3