Freedom WOD Classes Warm Up: 10 Mins 2:00 DU or Practice 1:30 Hip and Ankle Opener 10 / Side Front & Lateral Kicks 15 Unloaded Bar Back Squats Strength – 18 Mins 4 x Superset 4-4-6-8 Back Squats – As heavy as possible but unbroken. Start around 85% and drop wt as reps increase 100′

Freedom WOD Classes Warm Up: 7 Mins 10 Burpees 10 Deadlifts 10 Clean High Pulls 10 Hang Power Cleans 10 Bent Over Rows 20 Band Lat Press Downs 15 Banded Y’s Strength: 18 Mins 4 x Superset 4-6-6-8 Pull Ups – as hard as possible (strict/weight vest/band/negative, etc) 15-20 Lat Push Downs 3:00 Rest Between

We want to “forward” this email to all of you who love delicious food and supporting our local youth. We have not worked with this nonprofit before but it sounds like are doing awesome things! Hey Everyone – The local chapter of Forging Youth Resilience (FYR: Mindset Reps) (formerly known as Steve’s Club) is holding

Congratulations Kirsten and Warren! Baby Matthew Grant Warren was born on 3/21/23 and is looking as strong has both his parents! Freedom WOD Classes Warm Up: 8 mins 3:00 Bike or Row Then 2 Rounds :30 Hollow Hold 20 Pull Aparts 10 Strict Press w/ pause at top Strength: 18 Mins 5 Rounds 15/12 Cals

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter

Freedom WOD Classes Warm Up: 7 Mins 10 Burpees 1:00 PVC ROM 10 Power Snatch 10 Overhead Squats 5 Sotts Press 10 Hang Squat Snatch Metcon kind of: 24 Mins Not For Time but within 24 Mins (including warm up) 5 Rounds Snatch Complex – Increase weight each round. Record weights Round 1: Perform unbroken