Meet Gabriella Morris! Colorado State Track And Field Athlete, Shot Put And Discus Specialist! She has been working with CFDNR Coaches to help with injury prehab as well as strength training! We are pumped to have her as part of our Fitfam and can’t wait to see her throw this year! Warm Up 10 Mins

New Program Alert! We are officially entering our CrossFit Open Prep. We will also be gearing up for our In-house Olympic Lifting Meet on Feb 8th! Freedom WOD Classes Warm Up: 5 mins 2 rounds Unloaded barbell or PVC 6 Snatch complex  (snatch DL + Hang Power Snatch + OHS + Snatch Balance) 100 m

Freedom WOD Classes Warm Up: 8 Mins 10 Glute Bridges 10 Single Leg Glute Bridges 10 Bird Dogs 10 Air Squats Then 3 sets: 10 Roll & Reach 10 Deadbugs Strength: 12 Mins 8 Min EMOM FRONT Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps

Freedom WOD Classes Warm Up: 6 Mins 2:00 Row 10 Step Ups 10 Jefferson Curls 10 Deadlifts 10 Kip Swings Retest from 9/26 Metcon: 13 Min Cap “Is it wrong to be strong?!” For Time: 9-15-21 Deadlifts Pull Ups Box Jumps 24/20 *Deadlift weights: Rd 1 275/195 Rd 2 225/155 Rd 3 185/125 Strength: 20

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 200 M Run :30 Hollow Hold 20 Band Lat Press Downs :30 Handstand Hold 10 / Side – Lateral Box Step Ups Retest from 9/25 Metcon: 34 Min Cap “Cass’s 2nd 50th Bday Workout” For Time: 800 M Run / 1000 Row / 1.4 Mile Bike

  Freedom WOD Classes Warm Up: 8 Mins 10 Burpees w/ Strict Push Up 5 Inchworms 10/Side KB Bottoms Up Presses 10/Side DB External Rotation 10 Wall Glides 1:30 / Side LAX Chest or Rotator Cuff Strength: 20 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM” 15 Strict