Freedom WOD Classes Metcon: “Big Block” 45:00 Time Cap Partner Workout 4000M Row Together (Both Row 4000, Try to keep same pace) 250 Sit Ups (Split as Desired) 250 Double DB Box Step Ups (35/20)(25/15) You go, I go style, Split as Desired

We all new it was coming and we are going to keep hounding you until you vote! So you might as well get it done now! Click the link below to cast your vote. Remember you can vote as many times as you have emails! https://vote.nocostyle.com/health-and-wellness/crossfit Freedom WOD Classes Warm Up: 12 Mins Hard Cap

Freedom WOD Classes Warm Up: 15 Mins 3 Min Casual Row 90 Sec /side Couch Stretch Then 2 Rounds 10 /side Banded Pallof Press 30 Sec Plank Hold 30 Sec Hollow Hold 10 Abmat Sit Ups Strength:  Week “C” No Strength this week Take 5-8 mins to figure out working weight. Metcon: 17 mins “HEMI”

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200M Run 20 Banded Pull Aparts 20 Banded Rows 30 Sec Handstand Hold 30 Sec Pull Up Bar Hang 10 HSPU 10 Ring Rows Mobility: 10 Min Athlete choice Strength:  Week “C” No Strength this week Metcon: 20 Mins “Torque” For Time: 10 Rounds 10 HSPU

Congrats to Zack and Shelby! “Legally Obligated To Be Best Friends Forever….” Freedom WOD Classes Warm Up: 12 Mins 1:00 Dynamic Forearm Stretching video 1:00 Active Frog Stretch video 90 sec /side Dynamic Couch Stretch video Then 10 Air Squat 10 Right Arm DB Push Press 10 Left Arm DB Push Press 10 Box Step

Freedom WOD Classes Warm Up: 15 Mins 2 Rounds 1:00 Per Side LAX Ball Rotator Cuff Smash 1:00 Per Side PVC External Rotation Stretch video 1:00 Good Morning with Band 5 Clean High Pull 5 Power Clean 5 Squat Clean 10 KB Deadlift 10 KB Swing Strength: 20 Mins  Week “C” No Strength this week