Freedom WOD Classes Warm Up: 6 mins 5 Jefferson Curls Then 2 Rounds: 10 Russian KBS 5 Burpees :30 / Side Samson 1:30 Hip & Ankle Opener Strength: 18 mins 5 Rounds on the 2:00 2 Hang Power Snatch+ 2 Squat Snatch + 2 OHS ~75% 1 RM Mobility: 2:00 / Side Roll Traps Metcon:

Today we will honor and remember Kobe Bryant and his 13 year old daughter Gigi who passed away yesterday. Kobe AKA Mamba may not have served to protect us and this country, and he certainly was not perfect, but he showed us how far hard work and discipline can go. He brightened so many lives

Elite Competition Class Hang Power Snatch Technique 5 Sets: 3 Hang Muscle Snatches 2 Pausing Snatch Grip Push Jerks Technique Loads: Set 1: 30% of 1RM Snatch Set 2: 35% Sets 3-5: 40% STIMULUS Working lighter loads of Hang Power Snatch Technique before we build to heavier weights in our next pieceThese 5 reps across

Freedom WOD Classes Warm Up: 5 mins 5:00 Circuit: 4 / Side Over / Unders 10 MB Cleans 4 Inchworms 10 Cals (bike/row/ski) Strength: 15 mins 2 Rounds on the 3:00 18 Front Squats (50%) Core: On a 5:00 Clock 2 Rounds 1:00 L Hang :30 Flutter Kicks :30 Bicycle Crunches :30 Rest Mobility: 6

“MA!! Where’s the protein?!” Ascent is back on the shelf!  Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 10 Strict Press 10 Kip Swings 3 Inchworms 5 Burpee Broad Jumps Strength: 8 Mins 12:00 to complete the following: 21-15-9 Strict Press (55%) – aim for fewest sets possible *5 MU / 8 Wide Grip

New hoodie order is live. Be sure to reserve your size and style on the ipad at the front of the gym before 2/14! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 8 / Side KB Bottoms Up Press 20 Banded Pull Aparts 200 M Run Bike Interval: 8 Mins 5 Rounds: :10 Sprint