Freedom WOD Classes Warm Up: 15 mins 10 Burpees 15 Air Squats Walking Samson N-S-N Walking Inchworms N-S Only Single Leg Broad Jump Squat S-N Only 10 Burpees Strength: 15 Mins 2 x Giant Sets 15-18 Back Squats 65% w/ Band 12-16 Alt. DB Step Ups – 1 or 2 dbs 12-16 Alt. DB Lunges

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents

Congratulations to our POWER HOUSE WOMEN! These four ladies have qualified for Quarterfinals! Women’s Open Top 10% in North America West or Worldwide for their age group Andi Rose Emily Fleeks Cassandra Ungerman Annie Campain – 50th in North America West & 214th IN THE WORLD Freedom WOD Classes Warm Up: 10 Mins 2 Round

Freedom WOD Classes Warm Up: 8 Mins 10 Sumo Deadlifts – Coach lead 5 Inchworms 10 Barbell or PVC Jefferson Curls 10 Sumo Deadlifts – Coach lead Then 2 Rounds: 8 Kip Swings 15 Band Curls Strength: 15 Mins 2 x Giant Set 20 Cable Lat Push Downs – share the three machines. Go out

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds :30 Each Plank Hold Mountain Climber Banded Lateral Shoulder Raises Banded Pull Aparts Then: 2:00 / Side LAX Rotator Cuff Intervals / Core: 15 mins 5 x :10 Sprint / :10 Rest Immediately into: 5 x :10 Sprint / :20 Rest 3:00 Rest Then 2 Rounds:

Freedom WOD Classes Warm Up: 15 mins 2 Rounds: 10 / Side Donkey Kicks 10 / Side Fire Hydrants 10-12 / Side Lateral Monster Band Walk 10 Banded Air Squats 10 Ring Rows 10 Kip Swings – Big Lat Driven Kip 5:00 Athlete Choice Mobility Strength: 15 mins 2 x Giant Sets 15-20 Back Squats