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

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 5 Inchworm 5 Down Dog / Up Dog Flow 10 Glute Bridge 10 Single Leg Glute Bridge / Side 10 Air Squat Strength: 16 Mins 3 X Superset 12 / Side DB Front Foot Elevated Split Squat – Video 8 / Side Goblet Cossack Squat –

Freedom WOD Classes Warm Up: 10 Mins 5 Clean Deadlifts 5 Clean High Pulls 5 Power Clean 5 Push Press 5 Split Jerks Warm Up Clean & Jerk in remaining 10 mins Strength: 16 Mins 3 x Superset 5-8 Weighted Dips 12-15 DB Chest Press 3:00 Rest BT Sets Metcon: 9 Mins “Hide & Seek”

Following Murph on Saturday the 24th, we’ll have an IV bar and ice baths for you to recover! Some products from the IV bar will be complimentary, and others available for purchase. See you there jabronies! Freedom WOD Classes Warm Up: 10 Mins  2 Rounds: 200 M Run 10 Burpees Then: 1:00 / Side Couch

Murph is next Saturday! The workout begins at 9:15 a.m. Workout breakdown at 9:00 a.m. Please show up with enough time to warm up before AND sign up on Mindbody so we have a head count. Freedom WOD Classes Warm Up 9 Mins 2 Rounds 7 PVC Pass Throughs 7 PVC Windmills 7 PVC OH

We’re coming to the end of Murph prep! Coach Bryan is going to take us to the finish line with the last two weeks! Hero WOD: U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire