As some of you may have heard already little Jaxon has been sick to the point where Bre has had to spend a lot of time at the Vet Hospital. We are trying to make sure Bre and Jaxon have all the support they need during this troubling time so we will be taking  donation

Freedom WOD Classes 3 Rounds of Cindy Strength: 12 min EMOM: Odd: 10 Scap pull ups Even: 5 Dips  Metcon: 15 Minute AMRAP 3 M/U’s or 3 Pull ups & 3 Dips 5 Power Snatch 135/95 7 HSPU’s Elite Competition Class 1. Conditioning 5 RFT: 10 1-arm DB P.Snatch, 70/50 20 Cal Row 2. Strength

Freedom WOD Classes “Junkyard dog” warm up Strength: 6 min EMOM Back Squat at 80% of 1RM x 3 reps Sq Snatch 70% x 3 75% x 3 80% x 3 Metcon: “Kelly” 5 Rounds With a 25 min cap 400 meter Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Elite Competition Class 1.

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning “Bergeron Beep Test” EMOM for as long as possible*: 7 Thrusters, 77/55 7 Pull ups 7 Burpees *15 minute minimum work requirement.  If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue.  If you can’t

Freedom WOD Classes Nuero Mobility Wall Ball Hot potato! Strength: 6 min EMOM Front Squats at 60% of 1RM x 5 reps Squat Clean 60% x 5 65% x 5 70% x 5 Metcon: Happy Birthday Chris P. 9-25-71 44yrs old 15 min AMRAP 90 m run 25 Snatch 45/35 71 WB Russian Twist 20/14

Freedom WOD Classes Hollow Body / Arch Holds Strength: 10 min EMOM: Odd: 3 Strict Pull Ups Even: 6 Kipping Pull Ups Metcon: 5 min max Double Unders every time you break set/ miss rep/ or rest you perform 5 burpees rest 2 min 5 min max Push Press 75/45 every time you break set/