Happy Birthday Liza White and Vanessa Knapp!
We are blessed to say the least that they are part of the gym.
You both are amazing humans!

Freedom WOD Classes

Warm Up: 10 Mins
3:00 Row
:30 Hollow Hold
1:00 Plank
:30 Hollow Hold
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch

Conditioning: 14 mins
4 x 500 M Row or 2:00 – whichever comes first
2:00 “Rest” between intervals – 20 Sit Ups after each round

Metcon: 17 Mins
7 Min AMRAP x 2 Rounds:
7 Wall Walks / 14 HSPU
15 Deadlifts 225/155
25 T2B
Max Cal Bike / Row in remaining time
Rest 3 minutes and repeat

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 10 Mins 
2:00 Row
10 Push Ups
10 Ring Rows
10 Sit Ups

Strength: 12 Mins
1 Min M.E Anchor Point T-2-B
2 Min M.E Tuck Ups
3 Min M.E Sit Ups

Metcon: 15 min Cap
2 Rounds:
20 Burpees
30 Ring Rows
40 Push Ups
500 M Row
Rest 2:00 Between Rounds