The deadline to order your Murph shirts is coming up! Get your name on the list before 5/13 Freedom WOD Classes Warm Up: 12 Mins  1:00 PVC ROM 1:00 Hip & ankle opener 1:00/sd LAX T-spine 2 Rounds 10 Squat therapy squats – Video (3-5 sec decent) 5 Snatch grip DL 5 Snatch hang high

Olympic lifting will change over this month. Snatch Tuesdays C&J Thursdays Freedom WOD Classes Warm Up 8 Mins 1:00/side LAX chest 20 Banded pull aparts 20 Banded tricep extension 10/sd Banded woodchoppers 20 Deadbugs Strength: 14 Mins 3 x Superset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest Metcon: 16 Min

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 m run 15 Banded pull aparts 15 Banded pass throughs 5 push ups 10 air squats Strength: 14 Mins 3 x Superset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest Metcon: 20 Mins “Diamond Dogs” Team of 3 wod 20 min

Memorial Murph is 23 days away! Time to put your big girl / boy pants on Freedom WOD Classes Warm Up: 18 Mins 2 Round Tabata (:45/:15) BB Jefferson curls Sampson to seated pistol (:45/sd) 90 90s Quadruped hip circles (:45/sd) Hip adductor stretch (:45/sd) 2 min bike then 4x TABATA 20:10 alt. DU/SU Mountain

Don’t forget to preorder your MURPH Shirts! Place your order at the front desk Freedom WOD Classes Warm Up: 8 Mins  1:30 min/sd LAX rotator cuff Then 3 rounds 10 Hollow body rocks 10 Scap pulls 5 negative pull ups Strength: 16 Mins 3 x Giantset 3-5 Strict Pull Ups 10-15 Kipping Pull Ups 15-20