Freedom WOD Classes Warm Up: 7 Mins 20 Pull Aparts 20 Band Pass Throughs 20 Air Squats 10 Kip Swings 10 Band T’s 10 Band Y’s 10 Band I’s Strength:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when

Welcome to Coach Zack’s program! Freedom WOD Classes Warm Up 8 Mins 2:00 Bike / Row 2 Rounds: 10 Clean Deadlifts 10 Clean High Pulls 10 Front Squats 10 Kip Swings Strength: 24 mins 4:00 Warm Up 3 x 10 Power Cleans – touch n go – build to heavy with good technique 2:00 Rest

It’s not too late to register for the Nutrition Challenge! Remember you’re not officially signed up unless you put your name on the registration form at the front desk. Feel free to reach out to Ana at anamaltares@gmail.com for additional information and don’t forget to do your InBody scans if you haven’t yet. Freedom WOD

Congratulations Coach Tyler, Bre and COOP! They welcomed Blake Emily Jordan from the womb to this wild world on Tuesday! Both Blake and Mama Bear are doing well and ready to party Freedom WOD Classes Warm Up: 8 Mins  8 Min Circuit: 10 DB Lateral Raises 10 DB Front Raises 10 DB Rear Delt Raises

LAST CALL! Sign up for the nutrition challenge and get your InBody scan this week! Ana’s breakdown will be at DNR Saturday from 9:00-10:30 am. Then you can join us for our Monthly Coaches Throwdown workout at 10:30 a.m. For the past 6 months we’ve been getting together on the 1st Saturday of each month