Happy (Belated) 50th Birthday Jay! Jay went through the Liberty class in May of 2015 and has been a loyal Hooligan ever since! We love you big guy, have fun with this one today. Freedom WOD Classes Warm Up: 6 mins 2 Rounds – :30 Each Burpees Inchworms KB Deadlifts Air Squats Then 1:00 Samson
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“As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them.” ~John F. Kennedy Murph is here! Bring your weight vest if you have one. Make sure you drink plenty of water. Talk to your coach about how to modify if needed
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The next few days are going to be EPIC! First… We have Murph on Friday at 5:30 a.m, 6:45 a.m, 7:45 a.m, Noon and 8:00 p.m (later classes have been cancelled) Then… Val and Kolton are tying the knot (tighter) on Saturday! And Then… Bre and Tyler are locking that sh*t down permanently on Sunday!
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Freedom WOD Classes Warm Up: 6 mins 1:00 PVC ROM 15 Cal Row or Bike 8 Burpees 8 Hang Power Cleans 8 Burpees 8 Power Cleans Mobility / Recovery: 10 Mins 10:00 Athlete Choice Mobility Suggestions: 5:00 Shoulder Mobility – PVC ROM, LAX Roll Traps and Shoulders, Banded Stretches 5:00 Legs & Hips – Roll
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