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

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “Party at the Roxbury” Partner WOD / 30 min AMRAP 1000m Ski or 800 Run 1000m Row 50 Wallballs **teams should try to switch on the ski as it is the priority movement, but run if skis are in use.

“Train, say your prayers, take your vitamins, be true to yourself and true to your country, be a real American” – Hulk Hogan “Whatcha gonna do, when Hulkamania runs wild on you!” – Hulk Hogan Hulk Hogan Real American (official music video) / Theme Song Freedom WOD Classes Warm Up: 10 Mins 400m Run 2

Freedom WOD Classes Warm Up: 10 Mins High Knees Down / Butt Kicks Back Single Leg Squat Jumps Down / Double Leg Broad Jumps Back Then 2 Rounds 20 Step Ups 10 Inch Worms 10 Spelar Rolls Week 8: De-load Strength: 12-15 Mins Deadlift using 90% + 10Lbs of your 1RM to calculate load 40%

Freedom WOD Classes Warm Up: 10 Mins Bear Crawls Down and Back 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Push ups 10 Ring Rows Week 8: Functional Overload Strength: 15-20 Mins Bench Press using 90% + 5Lbs of your 1RM to calculate load 40% X 5 50% X 5 60%

Starting Saturday 7/19 We Will Be Hosting Saturday Partner Workouts at 10:00am! Saturdays will also be 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: 10 Mins 10 Mins 3 Mins Bike/Row