Coach Ana is taking on new nutrition clients for the summer! Email her at Anamaltares@gmail.com to set up a session or get your questions answered. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 Scap Pull Ups 10 Banded Lat Push Downs 10 / Side Plate or DB Cuban Rotations 5 Burpees 5 Hang

Freedom WOD Classes Warm Up: 4 Mins 2 Round Rotating Tabata :20/:10 Air Squats Burpees Push Ups Lunges Strength – 15 Mins 3 x 5-8 Back Squats 70-80% 3:00 Rest Between Sets Metcon: 20 Mins 20 Min AMRAP in Teams of 3: 30 Bench Press 155/110 60 OH Plate Lunges in Place 45/35 90 Push

Freedom WOD Classes Warm Up: 8 mins :30 Plank 20 Sit Ups 10 Scap Pull Ups 10 Kip Swings 10 Deadlifts 10 Power Cleans 10 Power Snatch Strength: 18 Mins 3 Superset 5-8 Unbroken Power Snatch 10-20 Pull Ups – Murph Variation 4:00 Rest Between Sets Metcon: 14 Mins  14 Min EMOM Min 1: 2

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM Then 2 Rounds: 15 Pull Aparts 10/Side DB External Rotations 5 Push Ups w/ 5 sec plank 5 Inchworms Strength: 18 mins 3 x Superset 5-8 Strict Press or HSPU 15-30 Push Ups – Murph Variation *Rd 1 of pushups unbroken. Then match rep count

Today is the last day to place your Murph shirt orders! Thank you again, Coach Tyler, for the wicked awesome design brofessor! Freedom WOD Classes Warm Up: 6 mins 2:00 Jump Rope 10 Air Squats w/ pause in bottom :30 Plank :30 Plank Side Crunch :30 Hollow Hold 1:00/Side Couch Stretch Intervals / Core: 15

Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle. Bulger is survived by his wife, Rebeka; and