Happy Birthday Annie and Genna! Freedom WOD Classes Warm Up: 12 Mins 6 x Shuttle Run (down = 1 / back = 2) Then 2 Rounds 8 Strict Knee Raise 8 Sit Ups Walking Samson Stretch down and back Then 3 mins /side Quad Barbell Smash Strength: 10 Mins 3 Rounds Tabata 20/10 Hollow Plank

Freedom WOD Classes Warm Up: 5 Mins 2:00 Min Casual Single Unders (Rocky Balboa style) 20 Banded Pull Aparts 10 Cuban Rotations With Press 10 KB Swing 10 HSPU 20 Banded Pull Aparts Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Super Set: 2 sets x 12-15 DB Seated Forward Leaning

Freedom WOD Classes Warm Up: 10 Mins 10 Inchworms w/o push up 10 Air Squats 10 RDLs 10 Alt Lunges 10 Speal Rolls Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets X-Band Lateral Walks video or Monster Band Lateral Walks video **full length of the gym down and back

Freedom WOD Classes Warm Up: 5 Mins 1 min Box Step Ups 20 Banded Pull Aparts 10 Snatch High Pulls 5 Power Snatches 20 Banded Rows Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets x 12-15 Reps Cable or Banded Lat Pull Down W/PVC Pipe Cable or Banded Triceps

👆We are working on finalizing the shirts design for this years CrossFit Open👆 and will have order sheets up soon! Don’t forget to get registered for the Open, click the link below to register! https://games.crossfit.com NATHAN TRUJILLO LINGLING GALLACHER BRI RISK REBECCA TERRY KELSEY BROWN NOELLE FILLO PATRICK LACOUNT CHARLES SPARKS  DAVID WILSON LIZA WHITE

Freedom WOD Classes Warm Up: 12 Mins 2 Rounds 10 Burpees 10 Hang Clean High Pulls 10 Hang Power Cleans 10 Sit Ups Mobility: 9 mins  90 sec/side Couch Stretch 3 mins /side Quad Barbell Smash Strength: 5 Mins 4 Rounds (5 mins) 20 Anchor Point T-2-B 20 Hollow Mountain Climbers 20 Sec Plank Crunches (video) or