Meet Lily! She’s a 6 month old pitbull and she’s looking for a new home! Her current owner said that Lily is an unfixed pure breed and is probably best suited for a family as a single “child”. She’s been getting into fights with their other two dogs and has lunged at a few people outside of the home. When she’s alone Lily is a sweet and loving member of the family!
Please reach out to Kyle if you or someone you know is interested as this is his neighbor. Hoping to find a home or a rescue as soon as possible. Thanks everyone!
Freedom WOD Classes
Warm Up 10 Mins
1:00 Front Rack Opener
1:00 / Side Single Leg Glute Bridge
14 Alt. Pike Toe Touches – Video
15 Air Squats
Then 2 Rounds:
10 DL
10 Clean High Pulls
10 Power Cleans
10 Front Squats
Strength: 21 Mins
Week “B”
7-13 Squat Program
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 4 Rounds Perform
3 Front Squats 72% + 6 Back Squats – Same Weight
*Same weight as last Monday
Metcon: 15 Min Cap
“Mother Night”
2 Rounds For Time:
30 Wallballs 20/14
10 Deadlifts 155/105
30 Russian MB Twists
10 Front Squats 155/105
30 MB Box Step Overs
10 Power Cleans 155/105
Functional Bodybuilding Class
A WEEK: Heavy week
Monday: Chest and Biceps:
1)Heavy Bench Press 5×5 pyramiding
2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press
3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys
4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)
5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)
6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl
Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge
