Memorial Murph is 23 days away! Time to put your big girl / boy pants on Freedom WOD Classes Warm Up: 18 Mins 2 Round Tabata (:45/:15) BB Jefferson curls Sampson to seated pistol (:45/sd) 90 90s Quadruped hip circles (:45/sd) Hip adductor stretch (:45/sd) 2 min bike then 4x TABATA 20:10 alt. DU/SU Mountain

Don’t forget to preorder your MURPH Shirts! Place your order at the front desk Freedom WOD Classes Warm Up: 8 Mins  1:30 min/sd LAX rotator cuff Then 3 rounds 10 Hollow body rocks 10 Scap pulls 5 negative pull ups Strength: 16 Mins 3 x Giantset 3-5 Strict Pull Ups 10-15 Kipping Pull Ups 15-20

This workout is dedicated to Officer Tara O’Sullivan, Sacramento Police, who was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue Sacramento, California on June 19, 2019. At the time of her death, Officer O’Sullivan was standing on the front lawn of a residence when a gunman

Coach Ana’s program kicks off today! Freedom WOD Classes Warm Up: 8 Mins 2:o0 Row Then 2 rounds 20 Deadbugs 10 BB Good Mornings 10 Glute Bridges 10 Air Squats Conditioning:  17 Mins 5:00 Row Technique Practice (legs -> hips -> arms) Every 4:00 x 3 Rounds 400 M Run OR 500 M Row Metcon:

Welcome Coach James aboard! James has been shadow coaching for over a month now and it’s time to release him into the wild with him own classes at 5:30 and 6:30 a.m. Welcome to the team! We also need to say farewell to Zack’s program with todays send off and will be heading into Ana’s

Coach Tyler Finished Up This Years Murph Shirt Design And They Are Ready For Pre Order! Order Sheet Is At The Front Desk, Order Deadline Is May 13th. This Years Shirts Is A Black On Black Design, See Picture For Details! Freedom WOD Classes Warm Up: 15 Mins 6 Min Mobility – Athlete Choice 400