Don’t forget to sign up for Murph WOD, Saturday 5/28 will be a free event so bring a friend. Please let Kody and Kyle know if you do plan on bringing a friend so we can account for the extra people in the gym. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading

If you get the chance this Sunday, come out to West Metro CrossFit and support Matt Fergen, Matt Ferand, Marie Van Dyne, and Coach Bre Snyder. Warm Up: D.R.O.M.S Strength: Loading Week One Back Squat 65% + 5 lbs of 1RM 4 x 8 Metcon: Partner wod : 2 rounds for time 200 m run

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