Congratulations Emma and Scott! They welcomed little Miller Grace Cantril to the world on 5/22/25! We’re excited to meet the newest Hooligan mini!

Freedom WOD Classes

Warm Up: 6 Mins
4 Round Air Squat Tabata :20/:10
2 Rounds:
10 Kip Swings
10 Ring Rows
10 Barbell Bent Over Rows
10 Barbell Curls

Strength: 15 Mins
3 x 12 Back Squat ~ 50%

Metcon: 20 Mins
20 Min AMRAP:
1 Ring Muscle Up / 2 Strict Pull Ups / 4 Ring Rows
2 DB Renegade Row
5 Cal Row
*1 db renegade row = Push up + left arm row + right arm row
*Bar MU as needed

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 8 Mins
8 Min Circuit
50′ Monster Walks
50′ Walking Lunges
10 Air Squats
10 KB RDL

Strength:
3 Rounds tabata 45/15
KB Alternating Lateral Lunges video
Double KB Sumo Deadlifts
KB Romanian Deadlift

Metcon: 14 Mins
14 Min EMOM
Odd: 175 M Row
Even: 10 KB Goblet Thrusters

Olympic Lifting:

Warm Up – 10 Mins
4:00 Bike
10 Hip 90/90s
10 / Side Fire Hydrants
20 Air Squats
10 OH Squats
10 Sotts Press

Strength Drills: 18 Mins
3 x 5 Snatch Lift Offs ~ 70%
3 x 5 Snatch High Pulls ~ 70%
3 x 5 Squat Snatch ~ 70%

Strength: 10 Mins
Every 2:00 x 5 Rounds
Perform 2 Squat Snatch 85%+
Not Touch N Go