Freedom WOD Classes Warm Up: 5 Mins 200M Run 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: 2 sets x 12-15 Reps Cable or Banded Lat Pull Down W/PVC Pipe Cable or Banded Triceps Extension video Cable or Banded

👆This years CrossFit Open shirts are ready for pre order👆 Use the order sheet at the front desk to place your order! Don’t forget to get registered for the Open, click the link below to register! https://games.crossfit.com Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull Aparts 10 Inchworms w/push ups 10 Deadlifts 10

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 Ski, Row or .3Bike 10 Strict Knee Raises 10 Kb Swing Mobility: 10 mins  90 sec/side Couch Stretch 3 mins /side Quad Barbell Smash Core Strength 4 Rounds = 8 mins Rotating Tabata 20/10 Right Hand KB Half Get Ups video Left Hand KB Half

TBT! MBS Turkey Challenge 2014 Cameron Sawano, Coach Trent Saldivar, Coach Matt Randel, Coach Kyle Freedom WOD Classes Warm Up: 12 Mins 2 Min Double Under Practice 20 Baned Pull Aparts 10 Cuban Rotations 10 Push press Then 2 mins /side Roll out Shoulders and T-spine Strength: 18 Mins 5×5 Strict Press Working up to

👆This Dude Is Crushing Life!👆 Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 50m Run 8 Air Squat 8 Hang High Pulls 8 Power Cleans 8 Front Squats Strength: 20 Mins 5×5 Back Squats Working up to your heaviest set of 5 reps aka 5 rep max Metcon: 15 min Hard Cap 15 Min AMRAP

Freedom WOD Classes Warm Up: 5 Mins Then 2 Rounds 10 Box Step Ups 10 RDL 10 Box Jumps 10 Russian KB Swings Strength: 20 Mins “A” Week 7 5×5 Deadlift Working up to your heaviest set of 5 reps aka 5 rep max Metcon: 13 Min Cap 3 Rounds for time: 25 Box Jumps