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

Barbells & Badges has officially moved to March 14th. Get your teams together or let Kody and Kyle know if you plan on volunteering. Thanks Hooligans! Freedom WOD Classes Warm Up: 6 mins 10 Cal Bike or Row 10 Clean & Split Jerks 10 Cal Bike or Row 2:00 Hip & Ankle Opener Strength: 18

Happy 20th Birthday Coach Annie!! We love you home girl! Warm Up: 7 Mins 2 Rounds: 10 Push Ups 15 Banded Y’s 15 Banded Lat Pull Downs 200 M Row Strength: 12 Min Cap 21-15-9 Bench Press (55%) Strict Pull Ups Aim for biggest sets possible. Modify to complete all reps within the 12 mins

Freedom WOD Classes Warm Up: 6 mins 2 Rounds Bottom to Bottom Air Squats Then Roll Glutes 2 Min / Side Deload Strength: 10 mins 3×10 / Leg DB Suitcase Bulgarian Split SQ Mobility: 6 Mins Leg / Hip Stretches Partner Metcon: 20 Min Cap For Time: 10 Back Squat (225/155) – from rack 10