Happy Valentine’s Day! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Quad and Hip Smash Metcon: 30 Min The Break Up 14 Min Death by Wall Balls 20/14 Add two wall balls each min 2-4-6-8…… Rest 1 Min The Make Up 10 min AMRAP

Happy Birthday To Coach Marie 2/13 as well as Happy Birthday to Sydney Turner 2/12 Freedom WOD Classes Warm Up: 5 Mins 200M Row, Ski or .3 Bike 10 Ring Rows 10 Banded Lat Press Downs 10 Baned Rows 200M Run Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set:

How About Those Chiefs!!!! 🎶 Welcome To The Red Kingdom 🎶   Freedom WOD Classes Warm Up: 3 mins Burpees to song “Red Kingdom” by Tech N9ne Burpees = For Every  “Chiefs” or “Kingdom” word Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets x 8-15 Reps Isometric

Open Shirt Order Deadline: Friday 2/16/24 Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 25 Double Unders or Single Unders 10 Strict Knee Raises 10 Sq Cleans Mobility: 5 mins  2  mins /side Couch Stretch Rotational Core Strength: 8 mins 2 Rounds 40 Seconds On / 20 Second Off Russian Twist w/out weight (focus

Your CrossFit payments could be eligible for HSA/FSA reimbursement. CrossFit is medicine and can often count for tax-free spending – saving an average of 30%. We are partnering with @truemedpayments who will handle all the intricacies of using your HSA/FSA funds on your behalf, making the reimbursement process seamless and hassle-free. If you have an

Freedom WOD Classes Warm Up: 10 Mins 3 mins /side barbell smash Then 2 Rounds Walking Samson Stretch down / Single Leg Broad Jump Sq back 8 Ring Rows 10 Alt Lunges 8 Strict Pull Ups 10 Air Squats Strength: 20 Mins 5×5 Back Squats Working up to your heaviest set of 5 reps aka