As requested by Banjo aka Ben Mayer. For those that don’t know, Ben graduated from CSU and is on his way to Dallas, Texas to start his new adventure. Rest assured he will continue to wear Chubbies Shorts and CrossFit while learning how to rope cattle and chase tornadoes in the blistering heat/humidity that is

Don’t forget, Saturday at 9:00am Miro’s Mobility! Warm Up: D.R.O.M.S Strength: Loading Week One Strict Press 65% + 5 lbs of 1RM 4 x 8 Metcon: 3 Rounds 400 M Run 60 Sit Ups 7 Push Jerks 185/130 Elite Competition Class The Power Cleans and Snatches listed below are part of a progression. Follow the

A BIG congratulations to all of our CSU graduates! Well done and we wish you all the best on your future endeavors! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One Snatch 75-80% + 5lbs of 1RM 5 x 5 Metcon: 1000 m Row 50 Hang Power Snatch 95/65 30 Toe-2-Bar Elite Competition Class

Congrats to everyone that ran the Spartan Race this weekend at Fort Carson Army Base . Warm Up: D.R.O.M.S Strength: Loading Week One Front Squats 65% + 5 lbs of 1RM 4 x 8 Metcon: 10 Rounds 18 min Cap 4 Handstand Push Ups 8 Wall Ball 20/14 12 Box Jumps Elite Competition Class Every

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Four: De-load Death By Back Squats @ 65% of 1RM Metcon: FRIDAY THE 13TH Teams of Three 20 Min AMRAP 13 Cal Row 13 Burpees 13 Bench Press 95/65 Each team mate will start at a different stations. You may not rotate stations until all team mates

Amanda Helling and Renata Kozak Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Four: De-load Clean Bar Path/Technique Clean Speed Drills – 15-20 Minutes From Blocks / Bumper Plates – High Hang Squat Clean PVC At Sternum – Hang Squat Clean – %50 or under Metcon: Power Clean “Elizabeth” 21-15-9 Power Clean 135/95 Ring Dips