Freedom WOD Classes Warm Up: 8 mins …. Coach Explanation and split into groups. Start lighter on your first sets as needed to warm up or get some quick push ups and rings rows in while your group sets up the station to start. Metcon Bodybuilding: 48 Mins Athletes will team up in teams of

Freedom WOD Classes Warm Up: 8 Mins 3 Bear Complexes Coach Lead Then 2 Rounds: 5 Power Cleans 5 Front Squats w/ 2 sec pause 5 Thrusters Althetes will then have 30 minutes to complete the workout. This includes mobility and warm up time as you practice technique before your first set. Metcon: 30 Min

Freedom WOD Classes Warm Up: 10 mins 3:00 Bike / Row 2 Rounds: 5 Inchworms 10 Jefferson Curls 10 Cat Cows 10 Dual KB Sumo Deadlifts Mobility: 14 Mins 1:30 / Side Banded Samson Stretch 1:30 / Side Banded Pigeon Stretch 6:00 Band Shoulder Stretch or similar Metcon: 16 Mins Every 2:00 x 16 Mins

Tomorrow is MURPH! Please register on Mindbody for the 8:00 a.m Saturday Heat. Doors open at 7:30 a.m so please come in and get warmed up so we are ready to start the clock at 8:00. *Taco Stop will be providing Beermosas for those of age following the infamous and glorious Murph* “In memory of

Barbells & Badges first workout has been released! Event 3 “Demolition Man” Deadlift and C&J EMOM Ladder Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 200 M Run 20 Pull Aparts 10 Hang Power Snatch 5 Burpees Mobility: 14 Mins 1:30 / Side LAX Roll Traps 1:30 / Side Posterior Shoulder Roll 5:00 Banded

Barbells & Badges Memorial Week Sale begins today! Now through May 31st you can register your team of four for $130 instead of $160! Also keep an eye out for our first workout release later today (event 3 out of order)! Copy and paste the url below to register: https://nocofop3.booktix.com/cart.php?action=show_pers&show_id=20&show_sec=527b8e33555eb869 Freedom WOD Classes Warm Up: