Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 5 Inchworms 5 Burpees 10 Russian KBS 20 Pull Aparts Strength Conditioning: 8 Mins 8 Sprint Intervals: :20 Sprint / :40 Rest Row or Bike or Ski Mobility: 6 Mins 1:00 Butterfly Stretch 1:30 / Side Couch Stretch 1:00 / Side Pigeon Stretch Metcon: 20 Min

Hooligans!! I am so grateful for all of your help this weekend at Guardian Games!! We had so many volunteers step up to make this thing possible and athletes grind out in some unforgiving heat. I know it was hard work and an amazing effort put forth by everyone out there. Hooligan nation has no

Tomorrow is the Guardian Games! We will be loading equipment into a truck at 8:30 p.m after classes finish up. Please come give us a hand if you are available. Thank you to all of our volunteers who are helping us out this weekend! Freedom WOD Classes Warm Up: 6 Mins 3:00 Bike / Row

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 15 Pull Aparts 10 Strict Press 10 Push Press Then 400 M Run Strength & Technique: 20 Mins Coach Lead Review: 5 Mins Jerk Balance – Video Split Jerk Then: 15 Mins 3 x Complex 6 Strict Press (75% or less) 2 Jerk Drives 4 Split

The Guardian Games competition is coming up quick! Thank you to all of our volunteer judges and teams for supporting! Judges, there will be some minor changes to heat schedules emailed out Thursday. Please let me know if anyone needs adjustments to their schedule before then. Freedom WOD Classes Warm Up: 8 Mins 15 /

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: Wall to Wall Walking Samson Stretch 5 Jefferson Curls 5 RDLs 10 Deadlifts Then: 20 Alternating Step Ups Strength Conditioning: 15 Min Cap 4 x 500/400 M Row 4 x 400 M Run or Ski 4 x 30/124 Cal Bike 1:00 Rest BT Intervals Metcon: 20