Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 5 Inchworms 10 RDLs 10 Deadlifts 1:00 / Side Samson Stretch Conditioning: 10 Mins  Female Row / Bike / Ski Cals = 12 – 15 – 18 – 15 – 12 Male Row / Bike / Ski Cals = 15 –

Freedom WOD Classes Warm Up: 10 Mins 1:00 PVC ROM 15 Banded Y’s 15 Banded T’s 10 RDLs 10 Hang Clean 10 Strict Press Then 1:30 / Side LAX Rotator Cuff or Traps Strength: 15 Mins  5 x 5 HSPU as hard as possible ex: Strict / Negatives / Deficit / Box HSPU from toes

It’s time for the Ultimate BroDown ThrowDown! Our Functional Bodybuilding class starts today!! We are test running this class at 6:20 p.m Monday, Tuesday, Thursday, Fridays with a CrossFit also being run at the same time. Wednesday’s at 6:20 p.m will still be reserved for Olympic Lifting only and open gym. The Functional Bodybuilding class

New Functional Bodybuilding Class Starting Soon! Also don’t forget about the new Olympic lifting class, Wednesday’s at 6:20pm Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 20 Pass Throughs/Windmills 10 Banded Lat Press Down 10 Hang Cleans Pulls 10 Hang Power Clean & Jerk Strength: 35-40 Mins  Max Out Week!(technique for newbs) Clean and

Come In Ready To Lift. Its Deadlift Days Homies! Freedom WOD Classes Warm Up: 5 Mins 5 Min AMRAP Row, Bike or Ski Strength: 35-40 Mins  Max Out Week!(technique for newbs) Deadlift (Note: Your deadlift will only count If your back is flat) Metcon: 10 Min Hard Cap 3 rounds for time of: 15 Pull

Bench Press Max Out Day! LET’S GOOOOOOO Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 60 sec Row 15 Pull Aparts 10/Side DB External Rotation (Click For Video) 10 Push Ups Strength: 30 Mins  Max Out Week!(technique for newbs) Bench Press Metcon: 10 Min Cap 10 Min AMRAP 30 Push Ups 15/12 Cal Row