Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM 2 Rounds: 10 Burpees 10 Air Squats 10 Kip Swings 5 Pull Ups / Ring Rows Strength: 15 Mins 3 x Superset: 3 Options 1) 5 Negative Pull Ups + 10 Kip PU or Ring Row 2) 4 Strict Pull Ups + 6 C2B Pull

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor Freedom WOD Classes Warm Up: 7

Freedom WOD Classes Warm Up: 8 Mins 2:00 DU Practice 1:00 PVC ROM 2 Rounds 20 Pull Aparts 10 Strict Knee Raises 10 Kip Swings 10 RDLs Mobility: 12 Mins 2 Min / Side Banded Samson Stretch 2:00 Wall Split Stretch 2:00 Hamstring Stretch 1:30 Hip & Ankle Opener OR Athlete Choice Metcon: 10 Min

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Lateral Monster Band Walk 15 Banded Glute Bridges 10 Banded Air Squats 10 Hang Power Cleans Then: 1:30 / Side LAX Roll Glutes Strength: 15 Mins 3 x 20 Back Squats 40-45-40% Metcon: 12 Mins 2:30 AMRAP x 4 Rounds 200 M Run

Freedom WOD Classes Warm Up: 6 Mins 500 M Row /  30 Cal Bike / 400 M Run 5 Inchworms 10 Alt Step Ups 10 Box Jumps 20 Sit Ups Strength Conditioning: 15 Min Cap Pick your poison 4 x 500 / 400 M Row 4 x 30/24 Cal Bike 4 x 400 M Run or

We hope you all had a great Easter weekend with loved ones! Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Burpees 15 Pull Aparts 10 Kip Swings 5 Pull Ups / Ring Rows Then: 1:30 / Side LAX Roll Posterior Shoulder Strength: 15 Mins 3 x Superset: 3 Options 1) 5 Negative Pull