We hope everyone had a great Memorial Day and thank you for spending your Saturday morning with us for Murph! Stay swole my friends Freedom WOD Classes Warm Up 7 Mins 500 M Row / .6 Bike 15 Wall Glides 25 Pull Aparts 16 Alt. Lunges :30 / Side Bicep Stretch Core: 10 Mins 2

Tomorrow is Murph! Workout brief will be at 9:00 a.m and the workout will start at 9:15 a.m. Please come in early as needed to warm up Freedom WOD Classes Warm Up: 8 Mins  400 M Run / 500 M Row 20 Pull Aparts 10 / Side DB External Rotations 10 Hip 90/90s 20 Hip

Freedom WOD Classes Warm Up: 10 Mins  3 Rounds: 10 Scap Pull Ups 10 Kip Swings 5 / Side PVC Around The World 10 PVC Pass Throughs 10 Band Pull Aparts Strength: 10 Mins 2 x Giantset 3-5 Strict Pull Ups 10-15 Kipping Pull Ups 3:00 Rest Technique: 5 Mins Rope Climb Metcon: 15 Mins

The deadline to order your Murph shirts is coming up! Get your name on the list before 5/13 Freedom WOD Classes Warm Up: 7 Mins  Down & Back High Knee Butt Kick Walking Samson Stretch Inchworms – Down only, not back Zombie Walk – Video Strength: 12 Min Cap 1 Mile Run / 2000 M

We will be closed on Memorial Day, Monday the 26th. Freedom WOD Classes Warm Up 10 Mins 2 Rounds: :30 HS Hold 10 Clean High Pulls 10 Power Cleans 10 Back Rack Lunges Then 3:00 DU Practice Strength: 14 Mins 2 x Superset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest

Murph is this Saturday! Please register for the 9:00 a.m heat on Mindbody to give us a head count. If you can’t make that time, you are welcome to do it during open gym another day. Freedom WOD Classes Warm Up 12 Mins 5:00 Easy Row / Bike 2 Rounds 10 Scap Pull Ups 10