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

Cool kids lift in crocs! Not really… Never lift in crocs. Ever. Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 10 Kip Swings 5 Burpees 10 Ring Rows 200 M Row Deload Strength: 8 Mins 3 x 10 Kipping Pull Ups Rest 1-2 Mins Mobility: 8 Mins 2:00 / Side Roll Lats 4:00 Banded

Barbells & Badges will most likely be moving to Saturday March 14th. Stay tuned and we’ll let everyone know when we confirm the new date! Freedom WOD Classes Warm Up: 6 Mins Plate Warm Up Then 10 / Side Alt. DB Curls *Why? Because its been awhile, and why not! Interval Deload: 10 Mins Bike

Freedom WOD Classes Warm Up: 6 mins 2 Round: 5 Jefferson Curls 10 DL 10 Strict Knee Raise Then: 3 Min DU Practice Strength: 15 mins 10 Min EMOM 1 Power Snatch Mobility: 4 Mins Hamstring Smash 2:00 / Side Metcon: 15 Min Cap 5 Rounds For Time: 24 DU (unbroken if capable) 12 TTB

This Saturday we’ll be having a garage sale on some of our used or out dated equipment. Claim anything for yourselves or just help us spread the word. GHDs, Weight Vests, Barbells, Squat Stands and more. Thanks dudes! Warm Up: 7 Mins 2 Rounds: 15 Banded Y’s 15 Banded 90/90s 15 Air Squats 10 Push

Elite Competition Class “Silverback” Week 8: – – – – – – – – – – – – – – – – Five parts to our Saturday: 1. Power Snatches from low blocks (~12:00) 2. Power Snatch, building to a heavy (~5:00) 3. Conditioning: “Bike Drop” (~40:00) 4. Run Conditioning (~20:00) 4. Gymnastic Skill (~20:00)