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 

Freedom WOD Classes Metcon: “DONUT TEAD ON ME” 4 Mile Ruck with a 20/14 pack We will start at CFDNR at 8:00am and walk to Lamar’s Donuts then Krispy Kreme Donuts and Finally Dunkin Donuts.

Today Is Coach Ana and Coach David’s Birthday! Make sure to wish them well on their special day! Tomorrow is our annual “Donut Tread On Me” Ruck! We will leave CFDNR at 8:00am Making our way south to the first destination, Lamar’s Donuts. The next stop on this glorious walk will be Krispy Kreme Donuts.

Freedom WOD Classes Warm Up: 10 Mins 2:00 Row then 2 rounds 10 scap pull ups 10 kip swings 5 knee raises 10 push ups 10 KB DLs 10 KB swings Strength:  Week “C” No Strength this week Metcon: 30 mins “Gung Ho” Deck of Death Hearts – push-ups Diamonds – KB Sumo DL high