https://givebutter.com/dnr-is-saving-lives-2026

Well… we did it! You all came together to help out one of our own. Through your efforts you have raised $1900 for Tash and her non-profit “No More Under”. Which means yours truly will be coaching a day of classes his “swim trunks”.  We do have a few more days left to see how close to $3k we can get, so if you know someone that would love to help under served youth learn how to swim share the link with them heck just share it on you social while you are at it!

Freedom WOD Classes

Warm Up 7 Mins
7 Min
Coach-led DROMS
Toe walks (down and back)
Heel walks (down and back)
Walking High Kicks (down and back)
Floor sweepers (down and back)
Butt kickers (down and back)
High knees (down and back)
A Skip N-S-N – Video
B Skip N-S-N – Video

Strength/Conditioning: 8:00 Mins
400 M Run For Time

2:00 Rest

200 M Run For Time

Metcon: 19 Min Cap 

3 Min AMRAP
400 M Run
15 Box Jumps 24/20
25 KB Swings 53/35
50 Double Unders / 75 Singles

Rest 2 Min

5 Min AMRAP
400 M Run
15 Box Jumps 24/20
25 KB Swings 53/35
50 Double Unders / 75 Singles

Rest 2 Min

7 Min AMRAP
400 M Run
15 Box Jumps 24/20
25 KB Swings 53/35
50 Double Unders / 75 Singles

Functional Bodybuilding Class

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges