2 Hero WODs in 1 Week?!! You can all thank Josh Treutler for requesting “Big Sexy” or “Dallas 5” for his birthday workout! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds – :30 Each Barbell Goodmornings Strict Press Burpees Air Squats Then: 5 Minute Row at Light Pace OR Athlete Choice Mobility – 5

Happy belated birthday Coach Chris! Thank you for being a stud bromigo! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 10 Air Squats – 2 second negative 10 Wallballs 5 Kip Swings 5 Pull Ups 15 Banded Curls Strength: 10 Mins Muscle Ups 4×3-5 OR Pull Ups 4×5 *Work strength – Negative, Strict Or

Freedom WOD Classes Warm Up: 6 Mins 200 M Run 10 KBS 50 DU / Jump Ropes 200 M Run 1:00 / Side Samson Stretch Mobility: 10 Mins 2:00 / Side Roll T-Spine 2:00 / Side Banded Hip Stretches or rolling Strength: 15 Mins 10 Min EMOM Min 1-3 = 3 Power Snatch + 1

Happy Birthday Josh! Celebration workout coming later this week! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds – :30 each: Burpees Air Squats Strict Press Samson Stretch (trade at :15) Strength: 12 Mins Strict Press 10-8-6-6 Start at 70% and build Mobility: 5 Mins 2:00 / Side Posterior Shoulder Roll Home WOD: 14 Min

We hope you all had an amazing Independence Day! Welcome back for one more hero workout that honors 19 fallen firefighters. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28,

Happy birthday coach Ana, enjoy your dirty thirty! Kind of weird timing but for Ana’s birthday she’s giving 10 Hooligans a gift. Contact her after this weekend to set up a free 30 minute nutrition consultation! Just a reminder that the gym will be shut down tomorrow (Saturday) for Independence Day and tonight’s 7:20 p.m