Welcome to Coach Zack’s program! Freedom WOD Classes Warm Up 8 Mins 2:00 Bike / Row 2 Rounds: 10 Clean Deadlifts 10 Clean High Pulls 10 Front Squats 10 Kip Swings Strength: 24 mins 4:00 Warm Up 3 x 10 Power Cleans – touch n go – build to heavy with good technique 2:00 Rest

It’s not too late to register for the Nutrition Challenge! Remember you’re not officially signed up unless you put your name on the registration form at the front desk. Feel free to reach out to Ana at anamaltares@gmail.com for additional information and don’t forget to do your InBody scans if you haven’t yet. Freedom WOD

Congratulations Coach Tyler, Bre and COOP! They welcomed Blake Emily Jordan from the womb to this wild world on Tuesday! Both Blake and Mama Bear are doing well and ready to party Freedom WOD Classes Warm Up: 8 Mins  8 Min Circuit: 10 DB Lateral Raises 10 DB Front Raises 10 DB Rear Delt Raises

LAST CALL! Sign up for the nutrition challenge and get your InBody scan this week! Ana’s breakdown will be at DNR Saturday from 9:00-10:30 am. Then you can join us for our Monthly Coaches Throwdown workout at 10:30 a.m. For the past 6 months we’ve been getting together on the 1st Saturday of each month

Freedom WOD Classes Warm Up: 8 Mins  2 Rounds: 5 Negative Pull Ups 10 Band Lat Pull Downs 10 Band Face Pulls 10/Side Upside Down KB Press 10/Side Lunges Strength:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody

The nutrition challenge kicks off this Saturday! Remember to get signed up at the front desk and get an InBody scan this week. You can also come to the meeting Saturday to see what it’s all about before you register. Freedom WOD Classes Warm Up 10 Mins 3:00 Bike :30 Mountain Climber 20 Band I’s