Happy 40th Birthday to Susan Dunn! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 7 Inchworms no push up 20 Sec Hollow Hold 7 Push Ups 1 min /side Samson Stretch Mobility: 10 mins 1 min /side lax ball glutes 1 min /side lax ball TFL 1 min /side lax ball hip flexor Strength:

Welcome Back CSU Students School is back in session. Which means the gym is going to get busier, Please make sure you are signing up for classes in advance! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 m Run, Row 250 m, Bike .3 10 Power Snatch 8 Air Squats Strength: 20 3

Happy BDay TJ Murphy (yesterday)! Modify as needed. 100 Rounds is a lot so make sure you modify rounds and movements to make this do able and appropriate for YOU! Set short term goals. The goal should not be speed, or 100 rounds merely to keep moving at a steady pace. You will not finish

Deadlifts and Bench Press… enough said. We will see you at the bar! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 5 Ring Rows 10 Push Ups 15 Deadlifts Mobility: 10 mins 90 sec /side Lat smash 90 sec /side Partner Hamstring Smash Strength: 12 mins 12 Mins to Complete 4 sets 3 Ring

Clinton get all GQ Cowboy on us! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 /side Leg Kicks Front and Lat 8 Cuban Rotation 8 Single Leg Squat Jump 8 Push Press Mobility: 10 mins 90 Sec/side calf smash 90 Sec/side shoulder smash Strength: If you have Barbells or DB work the normal strength

If You Are Volunteering For BarBells And Badges, There Is  A Judges Meeting On Sunday. Please See Kyle For More Info. Freedom WOD Classes Warm Up: 10 mins 2 Rounds 200 M Run 10 Kipping Swings 10 Sit Ups 10 KB Swings N-S Walking Samson Stretch Mobility: 10 mins 2 Min /side Hip Flexer Smash.