Murph is just around the corner! We will be running two heat times starting at 9:00 a.m and 10:00 a.m on Saturday the 28th. You can register for your heat times on Mindbody now! Our plan is to actually start the heats at 9:00 and 10:00 a.m. Doors will be open at 8:30 a.m for you to come in early and get warmed up.

Freedom WOD Classes

Warm Up: 10 Mins
1:00 PVC ROM
2 Rounds:
5 Inchworms
5 Push Ups
5 Burpees
10 Air Squats
10 / Side DB External Rotation
Then 2:00 Hip & Ankle Opener

Strength: 12 Mins
3 x Superset
10 Bench Press @50%
10-15 Push Ups
3:00+ rest between sets

Metcon: 18 Min Cap  
For Time:
40 HSPU
30 Burpees
40 Wallballs 20/14
30 Burpees
40/32 Cal Bike or Row