Poudre School District Women’s Diving Team Does Their Dry-land Training On Mondays, Wednesdays and Fridays At 7:30am! Make Sure You Say Hi If You See Them Coming In For There Sessions! Freedom WOD Classes Warm Up: 5 mins 2 rounds Unloaded barbell or PVC 6 Clean complex  (clean DL + Hang Power Clean + Front

Colorado State Women’s Ice Hockey Team Trains On Wednesdays  For Their Dry-land Training! If You Get A Chance You Should Go Watch Them Play At There Next Home Game Freedom WOD Classes Warm Up: 10 mins 3 Rounds  Use a warm up weight (light) do not go heavy  4/side KB Turkish Half Get Up video

Colorado State Crew Team Is Back For Their Dry-land Training! Freedom WOD Classes Warm Up: 8 mins   2 Min Row Then 2 Rounds 20 Banded Pass Throughs 10 Barbell RDL 10 Barbell Push Press 20 Banded Pull Aparts Strength: 2-3 Mins to warm up to working weight 6 mins 3×3 Split Jerk Strict Press at

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