Warm Up: 5 Mins 3 Rounds 7 Ring Rows 7 Burpees 7 Pause Squats Shoulder Development: 5 Mins 5 Min AMRAP For Quality: 15 Bent Over DB Reverse Flies 15 Banded Rows 10 Wall Glides Metcon: 14 Min Cap 4 Rounds For Time: 200 M Run 3 Wall Walks 6 Strict Pull Ups 9 DB

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents

Warm Up: 5 Mins 3 Rounds 5 DB Hang Power Cleans 10 Anchored T2B 5 Push Ups (3-5 second negative) Core Development: 5 Mins 4 Rounds 20 Second Flutter Kicks 20 Second Reverse Crunches 20 Second Plank 20 Second Rest Metcon: 12 Min 12 Min EMOM: Odd: 45 second Burpee Box Jump Overs Even: 12

Don’t say we didn’t warn you to pre-buy your ticket for the 7:55pm showing at the Timberline theater! Hope to see everyone there on Saturday night.  Freedom WOD Class Warm Up: 5 Mins MedBall Tick Tac Toe Core Development: 5 min 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Bicycle Crunch 20 Sec Leg Lift Hip

Warm Up: 5 Mins 2 Rounds 200 M Run 10 Strict Hanging Knee Raises 5/side lunges Core Development: 5 Mins 4 Min AMRAP 5 Dragon Flags 30 Sec Hollow Rock 10 Reverse Crunches Metcon: 12 Min 12 Min AMRAP: Bear Crawl 3 Lengths (N-S-N-S) 15/leg Lunges 8 Burpee Box Jumps

Holly and Tiff are both getting ready for very big days! Holly is due to have her baby any day now… heck it might happen during the wod today and Tiff is set to get married on Cinco De Mayo! We are very excited for you laddies Congrats! Freedom WOD Class Warm Up: 5 Mins