If your card is on file feel free to grab a Kill Cliff out of the fridge, fill out the purchase card on top of the fridge, and drop it into the DNR waterbottle on the check-in desk

Freedom WOD Classes

Warm Up:
3 Rounds
10 WB
5 Burpee Over MedBall

Mobility:
LAX Ball Roll Quads 2 min/leg

Strength – 12 Min Limit
3 Supersets
8-12 Back Squats
8-12 / leg Barbell Lunges (Front Rack/ Back rack/ OH in place)
2-3 Mins Rest

Metcon:
4 sets of 3 Min AMRAP
10 KB Swings (53/35)
15 WB
20 DU
Rest 2 Min Bt Each 3 Min AMRAP

Elite Competition Class

1. Conditioning
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans (135/95)
75 Burpees over Bar
100 Calorie Row