Freedom WOD Classes Warm Up: Burgener Warm Up Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday Hand Stand Holds I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Strength: “A3 Week” Dead Lift 1 x 5 @ 75%

Here’s to you—steadier, stronger and better every day. Wishing you well and we looking forward to seeing you back in the gym sooner than latter. Freedom WOD Classes Warm Up: 300 M Med Ball Run (around the building) then 100 Double Unders For Time Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday

Freedom WOD Classes Warm Up: 15-12-9 KB SDLHP Kipping swings Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday Hand Stand Holds I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Strength: “A3 Week” Bench Press 1 x 5

Freedom WOD Classes Warm Up: Plate Warm Up Strength: “A3 Week” 3 Sets Unbroken Pull Ups At 50% of your Max Effort Pull Ups + 3 Reps Example my max effort pull ups was 40, then I will perform 3 sets of 23 unbroken pull ups Metcon: Tabata 20/10 Ring Push Ups Rest 1 Min

The results of the 2016 In-House Competition are in! Great job to everyone, this was too much fun, can’t wait to do it again. 1st Place Prize: DNR Cinch Pack with 4 pack of Fitaid and a Fuel Pack 2nd Place Prize: DNR Cinch Pack with 2 Fitaids and a Fuel Pack 3rd Place Prize:

Bring a Friend WOD Day Free Yoga: 9:00-10:00am Free Partner Metcon: 10:00-11:00am “Partners Gone Bad” 15:00 AMRAP Of 40 Reps At Each Station Wallballs (20/14) Russian Kettlebell Swings 53/35 Box Jumps 24/20 Push Press 55/40 Double Unders 2:1 Singles You may Split the Reps up as you wish but must finish all reps at the