Send Them Good Vibes For A Quick Recovery For Coach MoMo. She Had The First Of Two Surgeries To Here Right Hip Yesterday! We Will Keep You Posted On How She Is Doing As We Get Updated. Freedom WOD Classes Warm Up: 12 Mins 90 sec/Side Lax Ball Chest Then 20 Banded Pull Aparts  15

Click the link below or Scan the QR Code to vote! Remember you can vote as many times as you have emails. Ask you friends and family to vote as well. We would love to win this for the 3rd year in a row.  https://mountainmediagroupllc.secondstreetapp.com/og/eab0acde-e591-4ea5-a533-01adf7c7e4db/gallery/328126565 Freedom WOD Classes Warm Up: 12 Mins 2:00 /leg Barbell

Thanks to everyone that came out to compete, volunteer and spectate this past weekend for our 5th annual Barbells and Badges Fundraising Competition! Freedom WOD Classes Warm Up: 6 Wall-2-Wall Shuttle Runs Then 2 Rounds 5 Spealer Rolls 3 Three Position Snatch complex  (sq snatch + low hang sq snatch + high hang sq snatch)

Barbells and Badges Judges and Athletes Please Do Not Park In The Lot On Saturday. We Will Also Be Setting Up A Canopy On The Front Lawn, Bring Chairs and Blankest To Sit On. Wear Your Favorite DNR Shirt! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 20 reps PCV or Band Pass Throughs

Don’t forget to come out on Saturday to support our athletes competing at Barbells and Badges. The first event starts at 9:00am! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 200 Row/Ski or 600 Bike 10 Banded Row 10 Banded “T” 10 Banded 90/90 or Cuban Rotations Mobility: 6 mins 90 sec /side Partner

Jussie Girl Just Turned 3! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Pass Throughs 15 Pull Aparts 10/Side DB External Rotation 10 Push Ups Then : 1:00 / Side Lax Ball Chest Smash Strength: 20 mins Week3: Functional Over reaching  Bench Press 85% + 5lbs of 1RM 10×3 Metcon: 16 Min Cap