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

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Freedom WOD Classes Warm Up: 7 Mins 2:00 Bike / Row or Run 2 Rounds: 5 Negative Push Ups 5 Inchworms 5 KB Jefferson Curls 10 KB RDLs Strength: 15 Mins 3 x Superset 10-12 HSPU OR Strict Press 12-15 DB Flies 3:00 rest between sets Mobility: 6 Mins 2:00 Hip & Ankle Opener 4:00

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 20 Pull Aparts 10 Hang Power Cleans 5 Single Leg Broad Jumps :30 Hollow Rock or Hold 10 Sit Ups Mobility: 12 Mins 1:30 / Side LAX Roll Traps 1:30 / Side KB Smash Calfs 1:00 / Side Calf Stretch 1:30 / Side Samson Stretch OR

We are one month out from the Guardian Games! Team registration is $150 or $100 if one of your teammates is a first responder or veteran. We also have two free team registrations available, provided by Fred Porter and Porter Real Estate! Scheels and New Belgium are sponsoring the event with a $2000 prize pack