Bre and Tyler both have their Bachelor(ette) parties out of town this weekend! A lot of our coaches will be out through Monday partaking in shenanigans. Enjoy the week and see you soon Hooligans! Freedom WOD Classes Warm Up: 10 mins 400 M Run 8 Hang Power Snatch 8 Power Snatch 1:00 / Side Samson

Freedom WOD Classes Warm Up: 5 mins 400 M Run 10/Side Front and Lateral Kicks :30 / Side Samson Stretch Strength: 16 Mins 16:00 to Complete 3xSuperset: 7 Front Squats + 13 Back Squats 65% of Front Squat 1RM *Perform back squats immediately after finishing front squats. 3:00 Rest / Mobility between sets Home WOD:

Freedom WOD Classes Warm Up: 8 mins 2:00 DU Practice 20 Band Tricep Extensions 10 Push Ups :30 Hollow Hold :30 Plank Hold 1:30/Side LAX Roll Chest Strength: 18 Mins 4 Supersets 10 Bench Press 60% (Same weight as last week) :30 Max Rep Push Ups 3:00 Rest Between Sets Home WOD: 15 min Cap 

Oakland SWAT Sgt. Daniel T. Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin, and Officer John Hege. Daniel is survived by his wife, Jenni; and daughter, Jojiye. Sgt. Mark Dunakin and and Officer John Hege were mortally wounded during a

Freedom WOD Classes Warm Up: 6 mins 1:00 PVC ROM Then 2 Rounds: 10 Push Ups 15 Banded Pull Aparts 20 Lat Press Downs 25 Jump Ropes Strength: 18 Mins 4 Supersets 10 Bench Press 60% :30 Max Rep Push Ups 3:00 Rest Between Sets Home WOD: 12 Min Cap 12 Min AMRAP 16 Bench

Today we will be performing strength AFTER we do the METCON! Freedom WOD Classes Warm Up: 5 mins 400 M Run 1:00 Inchworms :20 High Knees In Place :20 Butt Kicks In Place :20 Air Squats Home WOD: 15 Min Cap For Time 1 Mile Run Metcon: 15 Min Cap For Time 1 Mile Run