Freedom WOD Classes Warm Up: 6 mins 2 Round: 5 Jefferson Curls 10 DL 10 Strict Knee Raise Then: 3 Min DU Practice Strength: 15 mins 10 Min EMOM 1 Power Snatch Mobility: 4 Mins Hamstring Smash 2:00 / Side Metcon: 15 Min Cap 5 Rounds For Time: 24 DU (unbroken if capable) 12 TTB

This Saturday we’ll be having a garage sale on some of our used or out dated equipment. Claim anything for yourselves or just help us spread the word. GHDs, Weight Vests, Barbells, Squat Stands and more. Thanks dudes! Warm Up: 7 Mins 2 Rounds: 15 Banded Y’s 15 Banded 90/90s 15 Air Squats 10 Push

Elite Competition Class “Silverback” Week 8: – – – – – – – – – – – – – – – – Five parts to our Saturday: 1. Power Snatches from low blocks (~12:00) 2. Power Snatch, building to a heavy (~5:00) 3. Conditioning: “Bike Drop” (~40:00) 4. Run Conditioning (~20:00) 4. Gymnastic Skill (~20:00)

Freedom WOD Classes Warm Up: 6 mins 2:00 PVC ROM 250 M Row 10 Clean & Jerks 2:00 Hip & Ankle Opener Strength: 18 mins 3×15 on the 3:00 Unbroken Back Squats (53%) Core: 5 Min AMRAP 25 Sit Ups :30 Flutter Kicks Metcon: 14 Min Cap 15 Min EMOM Min 1: 8-10 Bench Press

Freedom WOD Classes Warm Up: 8 mins 2 Rounds: 10 Kip Swings 10 Muscle Cleans 10 Strict Press 10 Split Jerks 10 Burpees Strength: 10 Min Cap 40 Strict HSPU *1-5 MU Every Break OR Just Rest! Mobility: Roll Posterior Shoulder 2 Min / Side Metcon: 20 Min Cap Teams of 3: Bike (50/35 Cals)

Freedom WOD Classes Warm Up: 6 Mins 20 Banded Rows 20 Banded T’s 20 Banded Y’s 4:00 DU Practice (Flight Simulator) Strength: 10 mins Alternate w/ Partner 4 x 200/170 M Sprint Mobility: 7 Mins 1:30 / Side Calf Roll 2 Mins / Side Quad Roll Metcon: 15 Min Cap 30-20-10 Wallballs (30/20) Pull Ups