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

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: 8 Mins 2 Rounds X-Band

31 Heroes WOD Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 20 reps PCV Pass Throughs 8 Ring Rows  8 Box Step Ups 8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch Strength: 12-15 mins Week3: Functional Over reaching  Sq Snatch 80-85% of 1RM 5 x 1

Does Anyone Have 20lbs Dumbbells We Can Borrow For Barbells And Badges? Freedom WOD Classes Warm Up: 8 Mins 10 /leg Front and Side Kicks Walking Samson Stretch wall-2-wall 5 Spealer Rolls Then 2 Rounds 8 Clean Deadlifts 8 Hang Muscle Clean 8 Front Squats Strength: 15-20 Mins Progressive Over Load Week Two Squat Clean