Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “Split Personality Strength” Partner WOD 3 Rounds (Split as Desired) 200′ Broad Jump 20 Double DB Shoulder to Overhead 50/35 200′ Broad Jump -Rest 5:00- 3 Rounds (Split as Desired) 50′ Sled Push 40 Double DB Hang Clean 50/35 50′ Sled Push

Freedom WOD Classes Warm Up: 10 Mins 200m Run 2 Rounds 10 Snatch Deadlifts 10 Snatch Deadlift Highpulls 10 Muscle Snatchs 10 Snatch Grip Back Rack Press 10 Overhead Squat Week 9: Test Week Strength: 25 Mins Squat Snatch 1 Rep Max Metcon: 15 Min “Support Group” 3 Round Tabata 45/15 Deadlifts 115/75 Wall Walks

Freedom WOD Classes Warm Up: 10 Mins 1 Min Double Under Practice 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 Mountain Climbers Week 9: Test Week!! Strength: 25 Mins Deadlift 1 Rep

Today is Coach Ana’s Last Day Of Coaching. She Will Be Moving To AZ This Weekend So I Suggest You Find Your Way To One Of Here Classes Today! Freedom WOD Classes Warm Up: 10 Mins 90 Sec Jump Rope 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Push ups 10

Saturday Partner Workouts at 10:00am! This is a great day to bring a friend! Cause what better way to hang out with your bestie than to bring them to a Free CrossFit Workout! Freedom WOD Classes Warm Up 5 Mins 2 Rounds 1:00 Bike 10 Strict Alt Knee Raises 10 Glute Bridge March (5 Reps

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: 7 Mins 2 Rounds 1:00 Row 8 Per Arm 1/2 Kneeling External rotation To Overhead Press w/DB 8 Plate Front Raise with 5 Second Eccentric Lower