Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 10 Back Squats 8 Inch Worms 20 Sec Hollow Hold Mobility: 10 Mins 90 sec/side Partner Hamstring Smash 90 sec/side Partner Tricep Smash Strength: 10 Min Week Four: De-load 10 Min EMOM 5 Bench Press 45-50% of 1RM Metcon: 12 Min Cap Rotating Tabata with a Partner

March 2019 Athletes of the Month

February 2019 Athlete Of The Month

January 2018 Athlete of the Month

December 2018 Athlete of the Month

November 2018 Athletes of the Month