Happy Memorial Week(end)! If you are looking to register a team for Barbells & Badges, now is the time to do it! As always we will be running a discount for registrations for Memorial Day starting today. Sign your team up by the 30th for $125! Pay attention for the release of our second workout!

Register Here

Also, this Saturday is our Murph and will be the only hero workout this week. Sign up on Mindbody for the 9:00 a.m or 10:00 a.m heat times.

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
10 Scap Pull Ups
10 Banded Lat Push Downs
10 / Side Plate or DB Cuban Rotations
5 Burpees
5 Hang High Pulls
5 Hang Power Cleans

Mobility: 6 Mins
1:30 / Side LAX Rotator Cuff
1:30 / Side Band Shoulder Stretches

Strength: 10 Mins
4 x 4-6 Negative Pull Ups or Ring Rows
*Pick a variation that is challenging for 4-6 reps with a 5 second negative

Metcon: 13 Mins
13 Min AMRAP
1 Rope Climb OR 2 Muscle Ups OR 5 Pull Ups
5 Power Cleans 155/105
10 Box Jumps 24/20