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: -12 Tempo Monster Band Back Squats 35-40% of 1RM (band just above knees) *3-2-1-1 (3 seconds down,

Happy Birthday to Clinton (27) and Brooke (25)! In honor of these religious 6:45 am goers we will be doing performing a glorious partner workout. We hope you’re ready for a birthday sweat! Freedom WOD Classes Warm Up: 7 mins 12 Cal Row / Bike 10 Air Squats 10 Hang Power Cleans 10 Squat Cleans

Freedom WOD Classes Warm Up: 6 mins 5 Inchworms 2 Rounds: 10 Barbell Back Squats 10 Barbell Goodmornings 10 Deadlifts :30 Plank Midline: 9 Mins 3 Round Rotating Tabata :45/:15 Left Side Hip Lift – Video Right Side Hip Lift Hollow Hold Flutter Kicks Mobility: 8 Mins 2:00 / Side Hamstring Barbell Smash 2:00 /

Freedom WOD Classes Warm Up: 5 mins 1:00 PVC Shoulder ROM 1:00 PVC Static Overhead Squat – Facing wall as needed 10 Box Jumps / Step Ups 10 Power Snatch 10 Squat Snatch Mobility: 4 Mins 2:00 / Side LAX Roll Traps Strength 16 Mins Squat Snatch Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build

Happy Birthday to our beautiful niece Mariah! It turns out everyone likes you when you’re 22! Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 20 Pull Aparts 10 Burpees 10 Cuban Rotation Presses – Video @ :50 seconds Strength / Mobility:  20 Mins 3 Giant Sets of: 6 Strict Press 70% 4 Split Jerks

Freedom WOD Classes Warm Up: 6 mins 1:00 / Side Samson Stretch 15 Monster Band Squats 10 / Side Lateral Monster Band Walks 10 Kip Swings 10 Push Ups Strength / Mobility:  20 Mins 3 Giant Sets of: 10 Tempo Monster Band Back Squats 35-40% of 1RM (band just above knees) *3-2-1-1 (3 seconds down,