Freedom WOD Classes Warm Up: 10 Mins 5 Clean Deadlifts 5 Clean High Pulls 5 Power Clean 5 Push Press 5 Split Jerks Warm Up Clean & Jerk in remaining 10 mins Strength: 16 Mins 3 x Superset 5-8 Weighted Dips 12-15 DB Chest Press 3:00 Rest BT Sets Metcon: 9 Mins “Hide & Seek”

Following Murph on Saturday the 24th, we’ll have an IV bar and ice baths for you to recover! Some products from the IV bar will be complimentary, and others available for purchase. See you there jabronies! Freedom WOD Classes Warm Up: 10 Mins  2 Rounds: 200 M Run 10 Burpees Then: 1:00 / Side Couch

Murph is next Saturday! The workout begins at 9:15 a.m. Workout breakdown at 9:00 a.m. Please show up with enough time to warm up before AND sign up on Mindbody so we have a head count. Freedom WOD Classes Warm Up 9 Mins 2 Rounds 7 PVC Pass Throughs 7 PVC Windmills 7 PVC OH

We’re coming to the end of Murph prep! Coach Bryan is going to take us to the finish line with the last two weeks! Hero WOD: U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire

Freedom WOD Classes Warm Up: 7 Mins  2 Rounds :30/sd Ankle circles :30 Standing hip circles :30 hollow body hold :30 banded monster walk :30 jump rope :30 shuttle run Conditioning:  10 Mins Every 5:00 x 2 Rounds 600 M Run OR 750 M Row Metcon: 24 Min Cap “Liz Lemon Party” Buy-in: 1 mile

Murph Shirt Pre-Order deadline is approaching! Get yours in before 5/13 Freedom WOD Classes Warm Up: 8 Mins  2 Min row then 2 Rounds 8 Ring rows 8 Seated banded lat pull down 16 Glute bridges 8 KB RDL Strength: 16 Mins 3 x Giantset 3-5 Strict Pull Ups 10-15 Kipping Pull Ups 15-20 /