Mark your calendar, Saturday May 28th we will be hosting our 3rd annual Memorial Day Murph workout. Last year we had a great turn out of about 55 athletes come together to honor this American Hero, and all the fallen heroes that made the ultimate sacrifice for our freedom!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
15 minutes to find 1RM Strict Press

Metcon:
5 Rounds
8 Ring Dips
8 Pull Ups
8 Handstand Push Ups

Elite Competition Class

1. Snatch
A. 1RM Snatch Balance
B. Work up to a heavy Power Snatch + Hang Squat Snatch

2. Strength
Pause Overhead Squat – 5×2
*3 Second Pause in the Bottom

3. Conditioning
2 RFT:
20 Pull ups
30 Push ups
40 Situps
50 Squats