This workout is dedicated to Officer Tara O’Sullivan, Sacramento Police, who was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue Sacramento, California on June 19, 2019. At the time of her death, Officer O’Sullivan was standing on the front lawn of a residence when a gunman

Coach Ana’s program kicks off today! Freedom WOD Classes Warm Up: 8 Mins 2:o0 Row Then 2 rounds 20 Deadbugs 10 BB Good Mornings 10 Glute Bridges 10 Air Squats Conditioning:  17 Mins 5:00 Row Technique Practice (legs -> hips -> arms) Every 4:00 x 3 Rounds 400 M Run OR 500 M Row Metcon:

Welcome Coach James aboard! James has been shadow coaching for over a month now and it’s time to release him into the wild with him own classes at 5:30 and 6:30 a.m. Welcome to the team! We also need to say farewell to Zack’s program with todays send off and will be heading into Ana’s

Coach Tyler Finished Up This Years Murph Shirt Design And They Are Ready For Pre Order! Order Sheet Is At The Front Desk, Order Deadline Is May 13th. This Years Shirts Is A Black On Black Design, See Picture For Details! Freedom WOD Classes Warm Up: 15 Mins 6 Min Mobility – Athlete Choice 400

Freedom WOD Classes Warm Up: 12 Mins  3:00 / Side Quad Smash 1:00 / Side Couch Stretch 20 Band Pull Aparts 10 Cuban Rotations 10 Push Ups 20 Tricep Extensions Strength: 16 Mins 3 x Giantset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest Metcon: 12 Mins 12 Min Partner AMRAP:

Freedom WOD Classes Warm Up 10 Mins 2:00 Row 2 Rounds: 10 Kip Swings 10 Barbell High Pulls 10 Cuban Rotations 10 Superman Hold Scap Squeeze – Video 10 Ring Rows Strength: 18 Mins 3 x Giant Set 3-5 Strict Pull Ups 10-15 Kip Pull Ups – Murph style 15-20 / Side Cross Body Rows