Freedom WOD Classes Invisible Fran Strength: 5 min EMOM Strict Press at 80% of 1RM x 3 reps Jerk 75% x 3 80% x 3 Metcon: 10 Min AMRAP climbing in increments of 5 until time expires 5 Kb Swings 53/35 5 Box Jumps 24/20 10 Kb Swings 10 Box Jumps 15 Kb swings 15

New Hoodies are getting printed and should be here in 3 weeks time! Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: 2 reps EMOM for 5 min Wall Walks to Hand Stand Push up Metcon: 4 min AMRAP 5 HSPU 10 Sit ups rest 1 min 4 min AMRAP 5 Push ups 10 Sit

November is here! Who is going to have the best Attendance over this month and win? Rules of the GAME: 1) Sign up for class on mindbodyonline 2) Show up to class; If you don’t you loose a point 3) Be on time; This means before the start of class you are ready to go.

November 2015 Box Basic’s Athlete of the Month

Stud! Nothing more to say… Freedom WOD Classes “Junkyard dog” warm up Strength: 5 min EMOM Front Squat at 70% of 1RM x 5 reps Squat Cleans 70% x 5 75% x 5 Metcon: 15 minutes AMRAP 5 Squat Cleans 95/65 5 Bar facing burpees Elite Competition Class 1. ECC Qualifier WOD 1 3 RFT:

Just another shirt design we are working on. This one has CFDNR and CrossFit for L.I.F.E (Liberty, Independence, Freedom, Elite) along with Fort Collins on it! Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: 2 reps EMOM for 5 min Wall Walks to Hand Stand Push up Metcon: 21-15-9 HSPU Ring Dips Elite Competition