The Gym Will Be Closed On Friday From 5:30pm to 8:30pm. This means the 5:20pm and 6:20pm classes are cancelled as well as 24/7 Access during this time.
Kody and Kyle are having a coaches gathering for Coach Annie’s send off.
24/7 access will be available at 8:30pm and later.

Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Mins to warm up to 90% + 5lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 5lbs

Metcon: 25 Min Cap
1 Mile Run / Scale Run for 8 mins for distance
45 Box Jumps 24/20
75 Burpees
800 M Run / Scale Run for 4 mins for distance
30 Box Jumps 24/20
50 Burpees
400 M Run / Scale Run for 2 mins for distance
15 Box Jumps 24/20
25 Burpees

Extra Credit: 
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Tabata 45/15
3 sets
Banded Lateral Walks
Banded Lunges
Banded Kick Backs
Banded Kick Outs

Metcon: 20 Min Cap
4 Rounds
15 Med Ball Cleans
12 DB Push Press
9 KB Sumo Deadlifts