Is Chest Day, The Best Day? Freedom WOD Class Warm Up: 10 Mins 200 M Run 20 Banded Tricep Extensions 15 Push Press 10 Push Ups – 3 second negative 200 M Run Strength: 20 Mins Loading Week One Bench Press 65% + 5lbs of 1RM 4 x 8 Metcon: 13 Mins 13 min AMRAP

We are still looking for volunteers/judges for Barbells & Badges on Saturday Aug 13th There is a sign up sheet at the front desk if you would like to help. Freedom WOD Class Warm Up 6 mins 200 M Run 10 Air Squats 10 Ring Rows 10 Alt Lunges 20 Mountain Climbers 200 M Run

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: 5 Mins 12 Burpees Then 2 Rounds 8 Box Jumps

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 @