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5/23/19

May 23, 2019 DNRadmin

Don’t forget to get your patch!  Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 100 M Row, Ski, or Bike 10 Hang Cleans 10 Anchor Point T-2-B Mobility: Athlete Choice perform between sets of Cleans Strength: 15 Mins Functional Over Reaching Week Cleans 5×1 @ 85-90% + 5lbs Metcon: 20 mins In Teams of

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5/22/19

May 22, 2019 DNRadmin

Getting excited for Chris and Lisa as they are scheduled to get married latter this year! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 PVC Jerks 8 Banded Victory Pulls 8 Banded 90/90 10 Double Unders Then 1 min Hand Stand Hold or Plank Hold Mobility: 5 Mins 60 sec /side Lax Ball

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5/21/19

May 21, 2019 DNRadmin

Jay’s Bday is Saturday the 25th and will be out of town that day. So today we will help him celebrate his 48th BDay!  Freedom WOD Classes Warm Up: 5 Mins 150 Row then 3 Rounds 5 Hang Snatch High Pulls 5 Power Snatch 5 Plate Push Ups then 1 min /side Samson Strength: 15

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5/20/19

May 20, 2019 DNRadmin

As requested by Josh Treutler (he will be performing this “Hottle Hell” style as he is out of town all week.  James Robert “Bob” Kalsu (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with

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5/17/19

May 17, 2019 DNRadmin

Today Mr. Gabe Del Rio turns 25 and will graduates this weekend.  Happy Birth Day and Congrates Bromigo! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 8 Deadlift 8 Hang Power Cleans 8 Shoulder to Over Head 20 Jump Ropes Mobility: 2 Min /side Banded Hip Stretch 90 Sec /side Banded Shoulder Stretch Strength:

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5/16/19

May 16, 2019 DNRadmin

Happy 22nd BDay Rachael Ray! We love you and are so proud of all the hard work you put in at the gym! Have an amazing day.  Freedom WOD Classes Warm Up:5 Mins Plate Warm Up Strength: 15 Mins Loading Week Cleans 5×3 @ 80-85% + 5lbs Metcon : 16 mins “Rachael Ray” 5/16/97 =

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