Here is a little teaser for one of the Barbells & Badges workouts but don’t be fooled by the sleight of hand! “Training Day” For Time: 45 Reps: Power Cleans 155/105 – Sc. 115/75 45 Reps: Muscle Ups – Sc. Pull Ups 45 Reps: HSPU – Sc. Hand Release Push Ups 45 Reps: Bar Over

Happy Memorial Week(end)! If you are looking to register a team for Barbells & Badges, now is the time to do it! As always we will be running a discount for registrations for Memorial Day starting today. Sign your team up by the 30th for $125! Pay attention for the release of our second workout!

Murph is just around the corner! We will be running two heat times starting at 9:00 a.m and 10:00 a.m on Saturday the 28th. You can register for your heat times on Mindbody now! Our plan is to actually start the heats at 9:00 and 10:00 a.m. Doors will be open at 8:30 a.m for

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 200 M Run 20 Pull Aparts 10 Hang Power Snatch 10 Sit Ups Mobility: 14 Mins 1:30 / Side LAX Roll Traps 1:30 / Side Posterior Shoulder Roll 5:00 Banded Shoulder Stretches 1:30 / Side Banded Samson Stretch OR Athlete Choice Metcon: 12 Min Cap For

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Lateral Monster Band Walk 15 Banded Glute Bridges 10 Banded Air Squats 10 Alternating Lunges Then: 1:30 / Side LAX Roll Glutes Strength: 15 Mins 3 x 15 Back Squats @ 63% Metcon: 13 Mins  13 Min AMRAP 20 Alternating DB/KB Step Ups

Freedom WOD Classes Warm Up: 10 Mins 400 M Run or 2:00 Bike / Row Then 2 Rounds: 10 Deadbugs :30 Hollow Rock or Hold :30 HS Hold 10 RDLs Then 1:30 / Side LAX Roll Shoulders Strength Conditioning: 12 Min Cap Pick your poison 2 x 1000/800 M Row 2 x 60/48 Cal Bike