HOOLIGAN’S Time to help out and support one of our own! If you haven’t had the chance to meet Chris Dunn then you are missing out! Chris, his wife Susan and two of their kids; Ren and Aaron have been part of the gym for over a year now (started Feb 2021). Chris typically goes

Freedom WOD Classes Warm Up: 8 Mins 2:00 DU Practice 2 Rounds: 5 / Side Split Leg Raises 10 / Side Fire Hydrants 10 / Side Donkey Kicks Then 1:30 Hip & Ankle Opener Strength: 18 Mins (including warm up) 3 x Superset 6 Front Squats (75% or less) 8 / Side DB or KB

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