Happy 19th Birthday to our nephew, Gabe, and congratulations on graduating! We’re excited to see what is next for you!

Freedom WOD Classes

Warm Up: 7 Mins
500 M Row / 1200 M Bike
1:00 PVC ROM
20 Pull Aparts
10 Muscle Snatch
10 Hang Power Snatch

Intervals: 10 Mins
5 Rounds
:30 Max Cal Row / Bike
1:30 Rest

Mobility: 10 Mins
2:00 / Side Hamstring Smash (barbell on low rack)
2:00 Banded Hamstring Stretch
2:00 / Side Trap Roll

Metcon:  8 Mins
8 Min EMOM (4 Rounds)
Min 1: 12 Hang Power Snatch 75/55
Min 2: 13/10 Cal Row / Bike