Welcome to the new program! Murph Prep is in full effect over the next eight weeks! We will be doing a different Hero WOD every week up until Murph. It won’t be on Monday’s every week…. but it is today, so have fun!
Our weekly stregnth plan is as follows but we will not have strength on hero wod days:
Monday: Pull Up
Tuesday: Row/Run/Bike Conditioning
Wednesday: Squats
Thursday: Mobility Only
Friday: Bench and gymnastics pressing

Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle.

Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.

Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
20 Pull Aparts
10 Front & Lateral Kicks
400 M Run
10 Kip Swings
10 Front Squats

Metcon: 35 Min Cap
“Bulger”
10 Rounds For Time:
150 M Run
7 C2B Pull Ups
7 Front Squats 135/95
7 HSPU