Pride WOD Social registration is open! Register on Mindbody or you can access the link via the FB event page. The image above will be the design for the shirts which are included in the registration cost, however shirts will not be ready the day of the event. Freedom WOD Classes Warm Up: 6 mins

Freedom WOD Classes Warm Up: 6 mins 3:00 Row/Bike 15 Sit Ups 10 Hang Power Cleans 10 Power Cleans Mobility: 10 Mins 2:00 / Side Couch Stretch 2:00 Wall Splits (feet up the wall) 2:00 / Side Pigeon Stretch Strength: 8 Mins 4 Round Rotating Tabata :20/:10 MB Russian Twists MB “ABC” Plank (forearms on

NOTE: Masks are no longer required but are still encouraged by the state for those not vaccinated. U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds

Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM Then 2 Rounds: 15 Band Pull Aparts 15 Banded Curls 10 Cuban Presses- Video :30 Handstand Hold Strength: 18 Mins On an 18:00 Clock: 10 Min EMOM 5 Rounds of: Kipping Pull Ups / Ring Rows *Advanced athletes wear a vest* 5 Rounds of: Strict

Today we have a workout with an option to perform rope climbs. WEAR LONG SOCKS OR LEGGINGS!! This is intended to allow athletes to practice rope climbs for a hero workout next week. Freedom WOD Classes Warm Up: 8 mins 400 M Run 10 Barbell Curls 10 Band 90/90s 20 Pull Aparts 10 Power Cleans

Freedom WOD Classes Warm Up: 6 mins Plate Warm Up – Coach Lead Strength: 16 Mins 16:00 to Complete 3xSuperset: 7 Front Squats + 13 Back Squats 65% of Front Squat 1RM *Perform back squats immediately after finishing front squats. 3:00 Rest / Mobility between sets *Same weight as previous 2 weeks* Home WOD: 12