Congratulations to Liza on winning the Q2 Devoted Club custom Nike Metcons!

She averaged 15 classes each month/45+ classes for the 2nd quarter which put her into the drawing for the shoes!

Things To Remember For The Devoted Club:

If you AVERAGE 45+ classes over the three months/quarter you will get entered into the quarterly drawing for the customer Nike Metcons. That works out to 15 classes each month, however if you have a bad month you can still make it up over the next two months. Example for Q3 (July, August, September): if you attend 10 classes on July then 12 classes in August you would need to get 23 class for September to get your 45 classes for Q3.

Also, If you AVERAGE 45+ classes for all 4 quarters of 2025, you will get entered into the drawing for the free 6 month membership.

Freedom WOD Classes

Warm Up: 12 mins
Down/Back High Knees
Down/Back Butt Kicks
Down/Back Floor Sweepers
Down/Back Walking Samson Stretch
5 Spealer Rolls
Then
5 Burpees
10 Clean Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Squat Cleans
5 Burpees

Strength: 
Week “C”
No Strength this week

Take 5-8 mins to figure out working weight.

Metcon: 20 mins
“Scarred”
800 M Run
21 Squat Cleans 115/75
21 Bar Facing Burpees
600 M Run
15 Squat Cleans 115/75
15 Bar Facing Burpees
400 M Run
9 Squat Cleans 115/75
9 Bar Facing Burpees
200 M Run

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises