“America F-Yeah” Freedom WOD Classes Warm Up: 2 Rounds: 200m Run 5 Inchworms 5 Step up/down Burpees 10 dual KB Deadlifts 5 Burpees Metcon: 40 Min Cap “America’s 250th Birthday” Partner WOD – 250 Reps Each For Time – 40 min cap Each partner must complete 250 total reps. Split the work however you’d like—partners

Congratulations to Liza White! She is our Q2 attendance winner, landing her a fresh pair of CFDNR custom Nike Metcons! Liza qualified for the quarterly drawing by making 47 classes over the last three months! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Clean Deadlifts 10 Clean

Freedom WOD Classes Warm Up 12 Mins  Partner warmup 1 rounds each Partner 1: 2:00 min Bike Partner 2: 20 Cat Cow stretches 10/per side fire hydrants 10 long lever glute bridge 10 step ups Strength: 15 Mins Week “A” 9 Min Core and Hip-flexor Strength 3 Rounds 45 Sec Left Leg Copenhagen Plank with Hip

Freedom WOD Classes Warm Up: 10 Mins 2 minutes Double Under Practice Then 2 Rounds 10 Deadlifts 10 Strict Press 10 GoodMornings 10 Push Press Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “A”: 20 Mins Strength: Every 3 Mins Complete

June’s Devoted Club Athletes! We will be drawing the Q2 attendance winner this week! July starts Q3. To be part of the next shoe drawing make sure you attend an average of 15+ class in July, August, September! Freedom WOD Classes Warm Up: 12 Mins 15 Banded Rows 15 Banded I’s 15 Banded T’s 15

Welcome to Coach Becky’s three weeks of pain! Hold on to your butts cause its going to get crazy! Freedom WOD Classes Warm Up: 10 Mins 200 M Run 2 Rounds 20 Banded Pull Apart 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Box Step ups Strength: 20 Mins