Freedom WOD Classes Warm Up: 10 Mins Two Rounds: 2 minute row, increase pace every 30 seconds Samson stretch and hold 30 seconds/side 10 banded glute bridges w/ 3 second hold at top 10 Push ups 10 empty barbell deadlift 5 burpees Week 13: De-Load Strength: 15 Mins Deadlift 90% of your 1RM to calculate

Freedom WOD Classes Warm Up: 10 Mins High Knees, down and back Butt Kickers, down and back 10 Banded from rig single arm row (hold for 10 sec/side) 5 empty Barbell bench, close grip 5 empty barbell bench, wide grip 10 empty barbell bench, regular grip 400m run Week 13: De-Load Strength: 15-20 Mins Bench

Freedom WOD Classes Warm Up: 10 Mins 2 min of bike (last 30 seconds increase speed to nearly a sprint) 3 Rounds: 15 air squats 30 sec hollow rock 5 push up Week 13: De-Load Strength: 15-20 Mins Back Squats 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X

Voting ENDs September 1st! Please make sure you are voting and getting your friends and family to vote! Click the link below Or Look For The QR Codes Hanging In The Gym. There Are QR Codes Our Other Athletes That Have Small Businesses And Could Us Your Vote As Well! NoCo Style Magazine 2025 Best

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: 24 Min Cap  “Fireline Fitness” Partner WOD 1k Row 100 Wallballs 100 Cal Bike 100 Box Jumps (24/20) 100 Burpees 1k Row * Split Reps as needed

Freedom WOD Classes Warm Up: 10 Mins 100 m run 10 Snatch Grip Deadlift 1:00 DU practice 10 Hang Snatch 100 m run 10 Squat Snatch Week 12: Functional OverLoad Strength: 15-20 Mins Snatch using 90% of your 1RM to calculate load 75% X 5 *Full Sq Snatch reps from the ground not touch and