GO CSU RAMS!!! Freedom WOD Classes Movement of the Month: Accumulate 7 mins Every Monday, Wednesday, and Friday Passes / Active / Dynamic Hanging I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Warm Up: 15 min Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Must perform

September 2016 Athlete of the Month

Freedom WOD Classes Warm Up: Burpees to Fall Out Boy – Beat It Gymnastic WOD: 4 Rounds not for time but have 15 mins to complete 5 KB Turkish Get up 7 Russian KB Swing 9 Single Leg KB Deadlift (each leg) Strength: “C Week” 3 Sets Unbroken Toes-2-Bar At 50% + 1 of your

Freedom WOD Classes Movement of the Month: Accumulate 7 mins Every Monday, Wednesday, and Friday Passes / Active / Dynamic Hanging I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Warm Up: PVC Pipe “Fran” Strength: “C Week” Jerk 1 x 5

Starting this Saturday Miro’s Mobility is back. We will be alternating Miro’s Mobility with Ashley’s Yoga every other Saturday. Freedom WOD Classes Warm Up: Plate Warm Ups Gymnastic WOD: 4 Rounds not for time but have 15 mins to complete 30 Sec Hollow Hold 10 GHD Sit Ups 30 Sec Plank Hold Strength: “C Week”

Hello DNR friends, Tomorrow I am flying out to Portland to start a 500 miles bike trip to Seattle. I will be sharing the road with a group of friends (2 other crossfitters) to raise money to support wildlife research. As of now we are way below our $5,000 goal; we (and the animals) would