Freedom WOD Classes Warm Up: 6 Mins 1:30 Hip & Ankle Opener 1:00 PVC ROM 10 Front Squats 10 Squat Cleans 20 Band Lat Press Downs Strength:  16 Mins Squat Clean Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build to a moderately heavy set. Focus on technique over load. Beginners = 4×6 – modify to

Happy (belated) 30th Birthday to Coach Tyler and Brittany Mathena! We’re so happy to have both of you in the gym celebrating with us! Freedom WOD Classes Warm Up: 4 mins 200 M Run 25 Pull Aparts 200 M Run Strength / Mobility:  20 Mins 3 Giant Sets of: 8 Strict Press 68% 4 Split

Freedom WOD Classes Warm Up: 6 mins 15 Monster Band Squats 10 / Side Lateral Monster Band Walks 10 Kip Swings 10 Push Ups 1:00 / Side Samson Stretch Strength / Mobility:  20 Mins 3 Giant Sets of: -10 Tempo Monster Band Back Squats 40-45% of 1RM (band just above knees) *3-2-1-1 (3 seconds down,

In Three Weeks we will be performing a 3RM For Squat Cleans & Squat Snatch. Continue to build in weight over the next few weeks but not max out! Freedom WOD Classes Warm Up: 8 mins 10 / Side Front & Lateral Kicks 10 Alt Lunges 10 Box Jumps or Step Ups 15 PVC OHSq

Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM 2 Rounds: 10 Burpees 5 Negative Push Ups (3-5 seconds down) :30 Hollow Hold :30 Plank Midline: 9 Mins 3 Round Rotating Tabata :45/:15 Left Side Hip Lift – Video Right Side Hip Lift Strict Knee Raise Mobility: 8 Mins 2:00 Butterfly Stretch 1:30 /

Happy 28th Birthday Mitch!! And… Thank you Kendall for the photography gold! Freedom WOD Classes Warm Up: 8 mins 2:00 Bike / Row 20 Band Lat Press Downs 10 RDLs 10 Hang Power Cleans 1:00 / Side Samson Stretch Strength / Mobility:  16 Mins Squat Clean Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build to