The new Hoodies are in and ready for you to purchase! Make sure you check them out. Two colors to chose from the original grey and New navy blue..

Freedom WOD Classes

Warm Up:
4 min Pizza boy

Strength:
5 min EMOM
Front Squat at 75% of 1RM x 5 reps

10 min to Snatch
75% x 5
80% x 3

Metcon:
Happy B-Day Brandon Nazzise… Two of Brandons favorite movements are the clean and sit ups.. Two of his least favorite are thrusters and wallballs. So…. Combining the clean and thruster you get the cluster and sits ups with wall balls you get wallball sit ups. Enjoy!
15 Min AMRAP
11 Clusters (clean into a thruster) 95/65
21 WB sit ups 20/14 5ft target

Elite Competition Class

1. Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

2. Snatch
Work up to a 1-rep heavy from the hang

3. Squat
2×10 Back Squats