Couple of things you should know: 1) Monday is international chest/press day which means it is a must that you wear tank tops to show off your juice pump! 2)Today We Shall learn what volume feels like! “A” weeks will be intense by design, COOL? AND.. Now that you know it is going to suck..

Saturdays are better with friends! Freedom WOD Classes Warm Up: 12 Mins TBA Metcon: 15 Mins Cap TBA

Happy Birthday Jim Columbo! Freedom WOD Classes Warm Up: 12 Mins Warm Up With A Partner Two Rounds Partner A: 1:00 Min Bike Partner B: 10 Deadlifts 10 Ring Rows 10 Lunges One Partner Bikes for 1 min while the other performs a round of warm up movements. Metcon: 20 Min Cap With A Partner

Freedom WOD Classes Warm Up 12 Mins 2:00 Double Under Practice 8 Cleans Lift Off (ground to knee) 8 Cleans Power Pulls (Ground To Hip) 8 Cleans High Pulls (Ground to Navel) 30 Sec Hollow Holds 2:00 Double Under Practice 8 High Hang Muscle Cleans 8 Above Knee Power Cleans 8 Full Squat Cleans 30

Updated leaderboard is up! Congrats to House Maverick for taking home the win! Great job to everyone that competed this year. We can’t wait to do it again next year! DNR OPEN Freedom WOD Classes Warm Up 12 Mins 400 M Run Monster/X-band Walks (down and back) 12 Banded Good Mornings 30 Sec Hang Hold

Happy St. Patty’s Day! Coach Ana has returned home, and we are so excited to welcome her back! Many of you have kindly asked about celebrating Ana and Kyle as they prepare for the arrival of their baby. A baby shower is planned, though the guest list is limited due to space capacity. We truly