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7/16/19

July 16, 2019 DNRadmin

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: 200 M Run :30 H.S Hold :30 Hollow Hold 10 Push Ups Gynastics Skills: 12 Mins Headstand / Handstand Practice Core: 6 Mins – 6 Round Rotating Tabata :20/:10 Spiderman Crunches Hanging L-Sit or L-tuck Holds (strict knee raises after failure) Metcon : 18 Min Cap

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7/15/19

July 15, 2019 DNRadmin

Welcome back to your weekly dose of Monday, FUNday! You gonna breathe today hahahahaha Warm Up / Strength: 0:00-7:00 10 / Side Leg Kicks Forward & Lateral 1:30 Hip and Ankle Opener 1:30 T-Spine Roll 10 Sotts Press (PVC or barbell) 10 Power Snatch 7:00 – 12:00: Technique Snatch Balance (click for video) 12:00 –

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7/12/19

July 12, 2019 DNRadmin

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 10 Air Squats w/ 2 sec pause 10 V-ups 5 Split Leg Raises / Side Then: 1:00 / Side Samson Mobility: 6 Mins 3 Min / Side LAX Glutes / Hip Flexors Strength: 12 Mins Alternate on the 2:00 for 3 Rounds: 0:00-2:00: 15 Front Squats

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7/11/19

July 11, 2019 DNRadmin

Put it on your calendars! The annual City Park BBQ is coming up Saturday, July 27th. We will be providing food and games. We’ll be making a Facebook event here soon where you can let everyone know if you’ll be bringing other drinks, snacks, or games. We could use an extra BBQ as well if

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7/10/19

July 10, 2019 DNRadmin

Freedom WOD Classes Warm Up / Strength: on an 18:00 clock 0:00-5:00 Circuit 10 Kip Swings 10 MB Cleans 10 / Side Front & Lateral Leg Swings 10:00 – 18:00: 4 Rounds of Snatch Complex on the 2:00 Hang Power Clean + Power Clean + Hang Squat Clean + Squat Clean *Build to a heavy

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7/9/19

July 9, 2019 DNRadmin

Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit: 5 Inchworms 10 PVC Pass Throughs 10 Ring Rows :30 Hollow Hold Gynastics Skills: 12 Mins Skin the Cat OR Back Lever Progressions  (Video – progressions at 3:10) Core: 6 Mins – 3 Round Rotating Tabata :45/:15 Strict Knee Raises / Strict TTB Bicycle Crunches

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