Freedom WOD Classes Warm Up: 10 Mins 500 M Row or 30/24 Cal Bike 1:00 PVC ROM 8 Muscle Snatch 8 Hang Power Snatch 8 OH Squat or Back Squat w/ 2 pause 1:30 / Side LAX Traps or Posterior Shoulder Conditioning: 12 Mins 2000/1600 M Row 120/96 Cal Bike 1 Mile Run *In :30

Congratulations Bre and Tyler! Baby Cooper Robert Jordan was born Friday morning got to come home yesterday! We’re so happy for both of you and excited to meet little Coop!! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Ring Rows 10 Band Lat Press Downs 10 Power Cleans 15 Pull Aparts :30 Hollow

Freedom WOD Classes Warm Up: 10 Mins 4 Round Tabata :20/:10 Air Squats Then: 1:00 PVC ROM 10 Alternating DB Snatch 1:00 / Side Samson Stretch 1:30 / Side LAX Roll Glutes Strength: 15 Mins 3 x Superset ~ 65% 1RM for each movement 8 Overhead Squats + 8 Back Squats OR 8 Front Squats

Big Congratulations to Coach Tyler and Bre! They are proud parents as of this morning! Stay tuned for Pictures and gender/name revel! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Burpees 5 Barbell Jefferson Curls 8 Push Ups 5 Inchworms Then: 1:00 / Side Elevated Pigeon Stretch Strength: 15 Mins 3x Superset 8

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 15 Seated Band Pull Downs 10 Russian KBS 10 Wall Glides :30 Slow Exchange Mountain Climbers Then 1:00 / Side Lat Stretch Strength: 15 Mins  5 x 5 Pull Ups / Muscle Ups as hard as possible ex: Strict PU / Negative PU / Negative Ring

Freedom WOD Classes Warm Up: 10 Mins 500 M Row or 30/24 Cal Bike 1:00 PVC ROM 8 Muscle Snatch 8 Hang Power Snatch 8 OH Squat or Back Squat w/ 2 pause 1:30 / Side LAX Traps or Posterior Shoulder Conditioning: 14 Mins  Female Row / Bike / Ski Cals = 8 Rounds of