Schedule Change For Saturday 9/3 Open Gym.

We will only have one hour of Open gym from 7:30 – 8:30am to allow everyone, including coaches to be able to make it down to the Tour-de-fat festivities down town. We hope to see you at the bike parade!

Freedom WOD Classes

Warm Up: 8 Mins
10 /leg Front and Side Kicks
Walking Samson Stretch wall-2-wall
5 Spealer Rolls
Then
2 Rounds
8 Clean Deadlifts
8 Hang High Pulls
8 Front Squats
8 Clean Power or Squat

Strength: 15-20 Mins
Progressive Over Load Week Two
Squat Clean and Jerk 75-80% + 15-20lbs of 1RM
5×3

Metcon: 13 Min Cap
For Time:
150 MB Cleans 20/14