Sign up for the CrossFit Opens! Don’t make us YELL at you! Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 10 Burpees beginner/intermediate 15 Burpees intermediate/advanced Mobility: T-spin and shoulder mobility Skills: 15 mins of Handstand work Metcon: CrossFit Open 15.4 8 min AMRAP Handstand Push Ups Cleans 185/125 Following rep scheme 3

Freedom WOD Classes Open Gym Elite Competition Class 1. With a Running Clock A. at the 0:00 complete: AMRAP 15: 5 TTB 10 Hand Release Pushups 15 Wallballs B. at the 15:00 5 minutes to establish a 1RM Snatch   Kid Fit 12:00 – 1:00

February 2016 Athletes of the Month

Right now we have more athletes signed up for the 2016 CrossFit Opens than any other CrossFit gym in Fort Collins. Lets keep that up, if you haven’t signed up yet, then please do so! Freedom WOD Classes Warm Up: Coaches choice Mobility: Athlete choice Strength: EMOM for 5 mins 5 HSPU beginner/intermediate 10 HSPU

Here is what our 2016 Opens shirt will look like, but with our gym name in the center. Get signed up for the CrossFit Opens by clicking the link below. The shirts will cost $15.00, if you would like to order one please let us know what sizes. The order for the shirts will go

Freedom WOD Classes Warm Up: Strength: Flight simulator 5-10-15-20-25-30-35-40-45-50 Skills: 20 mins of Squat Snatch technique Metcon: 15 min AMRAP 5 Snatch 95/65 10 Ring Dips 15 Lunges each leg 95/65 Elite Competition Class 1.  Strength A.  3×1 Squat Clean B.  3×2 Bench Press C.  3×3 OHS 2.  Row Conditioning 25 Calorie Row 25 Box