Congratulations Kirsten and Warren! Baby Matthew Grant Warren was born on 3/21/23 and is looking as strong has both his parents!

Freedom WOD Classes

Warm Up: 8 mins
3:00 Bike or Row
Then 2 Rounds
:30 Hollow Hold
20 Pull Aparts
10 Strict Press w/ pause at top

Strength: 18 Mins
5 Rounds
15/12 Cals
:30 Rest Between Intervals
3:00 Rest
Then 2 Rounds:
1:00 DBall or Bumper Plate – Bear Hug
4 / Side KB or DB Turkish Get Ups
1:00 Plank as hard as possible – off set, one hand or foot off ground or any other variation

Metcon: 10 Min Cap
21-15-9
Push Press 95/65
Cal Bike / Row
Box Jumps 24/20

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations