Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “Chaos Conditioning” 20:00 AMRAP (Team of 2) 1.5 mile Run (Run Together) Max Dips

Freedom WOD Classes Warm Up: 10 Mins 90 Sec Double Under Practice 2 Rounds 10 Snatch Deadlifts 10 Snatch Deadlift Highpulls 10 Muscle Snatchs 10 Snatch Grip Back Rack Press 10 Overhead Squat Week 10: Load Using your new 1rm numbers from last week calculate your % Strength: 15-20 Mins Snatch using 90% of your

Freedom WOD Classes Warm Up: 10 Mins Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 10 Strict Knee-2-Elbow or Knee Raises Week 10: Load Strength: 15-20 Mins Deadlift using 90% of your 1RM to

Freedom WOD Classes Warm Up: 10 Mins 60 Sec Jump Rope 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Push ups 10 Lunges Week 10: Load Strength: 15-20 Mins Bench Press using 90% of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 75% X 5 85% X

Don’t forget to vote us as the best CF gym in Northern Colorado, link below! NoCo Style Magazine 2025 Best Of NoCo Voting Link Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 60 Sec Bike or Row  12 Prone Swimmers 10 Glute Bridge March (5 Reps per Leg) 20 Banded Pull Aparts 10 Air

The Strength Program Re-Starts This Week! It is very important you use the correct % when each day/lift round down rather than up. If you do not listen to the above the weight increases that will happen each week will quickly become undoable. So use 90% of your 1 rep max, if you don’t have