Put it on your calendars! The annual City Park BBQ is coming up Saturday, July 27th. We will be providing food and games. We’ll be making a Facebook event here soon where you can let everyone know if you’ll be bringing other drinks, snacks, or games. We could use an extra BBQ as well if anyone is able to bring one.

Freedom WOD Classes

Warm Up: 6 Mins
5 Negative Push Ups (5 seconds down)
5 Strict Pull Ups / Ring Rows
40 Banded Pull Aparts
15 Strict Press
:45 / Side Lat Stretch

Mobility: 8 Mins
2 Min / Side Roll Traps
2Min / Side LAX Chestor Posterior Shoulder

Strength: 12 Mins
Alternate on the 2:00 for 3 sets each:
15 Bench Press (60-65%)
15 Pendlay Rows

Metcon : 16 Mins
Rotating Tabata :45/:15
Push Press (95/65)
Russian KBS (53/35)
Dips
Box Jumps (24/20)

Elite Competition Class

Active Recovery Day