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

Freedom WOD Classes Warm Up: Partner MB Warm Up Strength: “B2 Week” Accessory Gymnastic WOD 3 Rounds (not for time but you only have 15 mins to complete) 12 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 12 Hip Extenstions 12 MB Sit Ups Metcon: Tabata 20/10 Sit Ups Push Ups Ring Row MB Russian Twist

Freedom WOD Classes Warm Up: 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats No Strength Today Due To the Length of The Metcon. Metcon: 9-11 Throwdown 2001m Run (1.25 miles) 11 Box Jumps 36/24 11 Thursters 125/85 11 Burpee Chest to Bar Pull Ups 11 Power Cleans 170/120 11 Handstand

Its Friday Smile! Freedom WOD Classes Warm Up: 400 M run and 500 m Row Strength: “A2 Week” 10 Min EMOM 3 Dead Lift 65% of 1RM Metcon: Snatch “Bear Complex” 5 Reps of 7 Rounds 1 Snatch Grip Dead Lift 1 Hang Power Snatch 1 Over Head Squat 1 Snatch Balance 1 Rear Push