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

Light Weight Baby! Freedom WOD Classes Warm Up: 5 Mins 5 Min AMRAP 20 reps PCV Pass Throughs 8 Air Squats  8 X-Band Walks 8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch Strength: 50 Mins  Max Out Week!(technique for newbs) Sq Snatch & Back Squat Split your

“United We Stand Divided We Fall” Every year we gladly accept this challenging workout in honor of so many people lost 21 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There

If you get a chance head down to Windsor tomorrow to watch our athletes crush it at this years Summer Showdown hosted by Official Fitness Windsor. SUMMER SHOWDOWN Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Front and Later Kicks per side Wall-2-Wall Bear Crawl 8 Hang Power Cleans 8 Front Squats 8