Freedom WOD Classes Warm Up: 8 mins 250 M Row / 600 M Bike 20 Band Pull Aparts 20 Band Tricep Extensions 1:00 PVC ROM 10 Air Squats 1:00 Hip & Ankle Opener Strength: 14 Mins 3 Supersets 10 Bench Press 60% (Same weight as last week) :30 Max Rep Push Ups 3:00 Rest Between

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. Freedom WOD

Happy Birthday to this studly He-Man! Happy 20th Jake! Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM 20 Band Pull Aparts 20 Banded Curls 20 Banded Lat Press Downs 5 Strict Pull Ups / 10 Ring Rows :30 Handstand Hold Strength: 18 Mins On an 18:00 Clock: 10 Min EMOM 5 Rounds of:

Bre and Tyler both have their Bachelor(ette) parties out of town this weekend! A lot of our coaches will be out through Monday partaking in shenanigans. Enjoy the week and see you soon Hooligans! Freedom WOD Classes Warm Up: 10 mins 400 M Run 8 Hang Power Snatch 8 Power Snatch 1:00 / Side Samson

Freedom WOD Classes Warm Up: 5 mins 400 M Run 10/Side Front and Lateral Kicks :30 / Side Samson Stretch 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 Home WOD:

Freedom WOD Classes Warm Up: 8 mins 2:00 DU Practice 20 Band Tricep Extensions 10 Push Ups :30 Hollow Hold :30 Plank Hold 1:30/Side LAX Roll Chest Strength: 18 Mins 4 Supersets 10 Bench Press 60% (Same weight as last week) :30 Max Rep Push Ups 3:00 Rest Between Sets Home WOD: 15 min Cap