Find A Fun Way To Stay Cool Today! Warm Up: 2:00 Double Under Practice Then 2 Rounds 5 Spealer Rolls 3 Three Position Clean&Jerk complex  (sq clean&jerk + low hang sq clean&jerk + high hang sq clean&jerk) 15 Banded Pass Throughs Then 2:00 /side Lat and Tricep Smash Strength: 15 mins 3 Position Clean (Squat

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 30 Seconds Each Pendlay Row Double or Single Unders Glute Bridges Deadlift Banded Curls Mobility: Perform mobility between strength sets Strength: 15 mins Week4: Deload  Deadlifts @ 50% of 1RM 10 Min EMOM x 2 Reps Metcon: 16 Min Cap 40 Russian KB Swings 53/35 40

We have two scaled teams looking for a girl to join them for Barbells and Badges on 8/13 Freedom WOD Classes Warm Up: 5 Mins 400 M Run 20 Banded Pull Aparts 15 Banded Tricep Ext 10 Hand Release Push Ups Mobility: Perform mobility between strength sets Strength: 15 mins Week4: Deload  Floor Press @

We Need 20 Volunteer Judges for BarBells and Badges on August 13th! Let Kody Or Kyle Know If You Can Help. Freedom WOD Classes Warm Up: 12 Mins Wall-2-Wall Walking Samson Stretch 20 Air Squats  30 Sec Hollow Rocks or Hold 10 Box Step Ups 30 Sec Mountain Climbers or Plank Hold 20 Air Squats

Click the link below 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: 200m Row or Cal Bike 14/11 Then 2 Rounds 5

Pick A Partner That Will Force You To Be Better! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Lat Kicks / 10 Front Kicks per leg Wall-2-wall Samson Stretch 8 Single Leg Squat Jumps 8 Complexes Clean Lift Off + Clean DL + Clean High Pull + Hang Squat Clean Mobility: 5 mins