Don’t forget to tell your friends about our Liberty Fundamentals Promo. And remember if they sign up you get $20.00 off your next month and your friend also gets $20.00 off there first full pay month. 

Freedom WOD Classes

Warm Up:
250 M Row
15 Russian KB Swings
200 M Run
15 Russian KB Swings

Strength: 10 min
10 Min EMOM
Odd: 8-10 HSPU
Even: 8-10 Pull Ups

Metcon: 25 mins
In Teams of Two Complete
5 Rounds of
4 Min AMRAP
12 Cal Row/Bike
10 Deadlift (135/95)
8 Burpees

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.

Elite Competition Class

Run Conditioning – 24 Mins
3 Rounds:
3:00 Light, 3:00 Fast
Rest 3:00 between rounds
Gradually build in intensity on each 3:00 fast interval

Rope Climbs – 10 Mins, Some athletes will perform this 1st or 3rd
7 Sets, Not For Time:
1 Legless + 1 Legged

Conditioning – 20 Min Cap
For Time:
1000 Meter Row
50 Overhead Squats (65/45)
1000 Meter Row
50 Thrusters (65/45)
1000 Meter Row
50 Front Squats (65/45)