Freedom WOD Classes Warm Up: 7 Mins  10 Push Ups 15 Band Curls 15 Band Tricep Extensions 15 Band Row 15 / Side Static Lunges – Video 10 Push Ups Strength: 12 Mins 2 x Giantset 5-8 Dips – weighted if possible 15-25 DB Bench Press 3:00 Rest Mobility: 5 Mins 5:00 Band Shoulder Stretch

Olympic lifting twice a week starts today! Tuesdays are C&J and Thursdays Snatch Freedom WOD Classes Warm Up 11 Mins 5 Min AMRAP for quality 5 / Side KB Bottoms Up Press – share light kbs 5 KB Swings 5 Goblet Squats 15 DU / Singles Then 6:00 LAX Roll Chest / Lats Strength: 15

Happy Saint Patricks Day! Welcome to Murph prep, and Day 1 of Coach Tyler’s program! Expect to see 1 hero workout per week leading up to Murph on May 24th. Also, thank you to everyone who showed up for the last FNL of the year and stayed for karaoke and the after party and witnessed

The final open workout of 2025 is here! Heats are posted on Mindbody. We ask that everyone who can show up for the first heat does for judge assistance! BYOB and we’ve got the food taken care of. You better be locked in for some karaoke! Freedom WOD Classes Metcon: 20 Min Cap “25.3 OPEN”

The final open workout will be released today! Remember to come dressed in your best St. Patty’s attire and have your karaoke songs rehearsed for a great show! Freedom WOD Classes Warm Up: 10 Mins 2:00 Row / Bike 10 Lift Offs 10 Snatch High Pulls 10 Power Snatch 5:00 Hip Stretch Conditioning: 12 mins

Starting Next Week Olympic Lifting will be Tuesdays (Clean & Jerk) and Thursdays (Snatch) 6:20 p.m. Normal CF Classes Wednesday 6:20 p.m Freedom WOD Classes Warm Up: 10 Mins  1:00 Shuttle Run Down & Back (N-S-N): Walking Lunge Samson Stretch Heel Walks Inchworms 30 Pull Aparts 30 Banded Rows Skills Practice: 20 mins 20 Minutes