Freedom WOD Classes Warm Up: Strength: EMOM for 5 min 8 Ring Dips 12 Ring Dips Mobility: 15 mins Hips/Ankles Metcon: 400 M Run 50 Sit Ups 400 M Run 40 Sit Ups 400 M Run 30 Sit Ups 400 M Run 20 Sit Ups 400 M Run 10 Sit Ups Elite Competition Class

This is the first comp Coach Kyle and Kody participated in. Its also the first and only time Coach Kyle puked after a wod. Freedom WOD Classes Warm Up: Strength: EMOM for 5 min 8 C-2-B Pull Ups 12 C-2-B Pull Ups Metcon: Tabata Row for cal Burpees Thrusters 95/65 Elite Competition Class 1. Strength

Coach Vanessa putting in work at the tough pumpkin comp! Freedom WOD Classes Warm Up: Farmers and Lumber Jacks Strength: EMOM for 5 mins 10 Toe-2-Bar beginner/intermediate 15 Toe-2-Bar intermediate/advanced Mobility: 15 mins Hips/Ankles/Shoulder Metcon: 4 Rounds for Time: 15 Resistance Band Push-ups (modify to regular push ups if needed) 15 Box Jumps 24/20 50

Congratulations to the Denver Broncos on a well fought game to win Super Bowl 50!   Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 5 Burpees beginner/intermediate 15 Burpees intermediate/advanced Mobility: Lat and Tricep mobility Skills: Squat Clean Progression Metcon: 15 minute AMRAP 5 Deadlift 95/65 5 Hang Squat Cleans 95/65 5 Push

Happy Birthday Walker Tolpa!! Hope its the best one yet.. Freedom WOD Classes Open Gym   Elite Competition Class 1. Conditioning Teams of 2: 10-9-8-7-6-5-4-3-2-1 reps for time of: Hang Squat Clean Thruster, 135/95 200m Run after each set. Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the

The 2016 CrossFit competition session has begune! This weekend Coach Jake Smith and Julie Steppan are competing in the Tough Love comp at CF Sanitas 2525 Arapahoe Ave, Unit E-60 Boulder. Also this weekend Marie Van Dyne will be competing in the Women’s WOD Jam held at CrossFit South Denver, 2555 S Santa Fe Drive