Congratulations to Liza on winning the Q2 Devoted Club custom Nike Metcons! She averaged 15 classes each month/45+ classes for the 2nd quarter which put her into the drawing for the shoes! Things To Remember For The Devoted Club: If you AVERAGE 45+ classes over the three months/quarter you will get entered into the quarterly

Freedom WOD Classes Warm Up: 12-15 Mins 200 M Row 20 KB Deadlifts 1 Min Double Under Practice 20 Anchor Point T-2-B 200 M Row 10 KB Swings 1 Min Double Under Practice 10 Anchor Point Sit Ups 200 M Row Mobility: 10 Min 1 Min /side Partner Barbell Calf Smash 1 Min /side Partner

Halloween Shirt Pre Orders Will Going Live Soon! We have a few more adjustments to make to the logo (color etc) then they will be ready for pre-order! That said you can see what they will look like for the most part. Best of NOCO voting ends at 11:59 p.m. Tuesday, September 1! The final

Halloween Shirts Pre Orders Drop On Tuesday! Best of NOCO voting ends at 11:59 p.m. Tuesday, September 1! The final push is here! Please Take A Few Mins To Vote For Us And Our Members Business By Scanning The QR Codes Hanging Around The Gym Freedom WOD Classes Warm Up: 10 Mins 1:00 Per Side

Current Pups Justice 8/8/19 Luther 5/24/24 Freedom WOD Classes Warm Up: 2 Rounds: Tabata 45/15 45 sec Easy Ski 15 sec rest 45 sec Monster Band Walk Down 15 sec rest 45 sec Monster Band Walk Back 15 sec rest 45 sec Monster Band Air Squats Metcon:  “Justice & Luther” 20 Min Partner AMRAP Partner

The OG Pups Austin “Hound Dog” Knapp  &  Apollo “Gizmo” Knapp    10/10/98 – 8/31/15              12/4/98 – 5/19/08   Freedom WOD Classes Warm Up:8 Mins 2 Rounds 100 M Run 5 Deadlift 5 Clean High Pull 5 Muscle Clean 5 Hang Power Cleans 5 Front Squats Strength: 16 Mins