Happy belated birthday Gabby!! Freedom WOD Classes Warm Up: 6 Mins 500 M Row Or 400 M Run 10 V-Ups 30 DU / Singles 10 Hanging Knee Raises w/ Twist 30 DU / Singles 1:00 / Side Samson or Couch Stretch Core: 6 Mins 2 Rounds: 15/Side Banded Wood Chop :30 Bicycle Crunch :30 Plank

Don’t forget to vote DNR as the BEST CrossFit Gym in NOCO! Use the link below to vote and thank you for your support! (it’s under Health and Beauty) https://nocostyle.com/2020-best-of-survey/#/gallery?group=354213 Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Run 5 Strict Pull Ups 10 Hang Power Snatch 15 Banded Curls Strength: 12

Freedom WOD Classes Warm Up: 6 Mins 10 / Side Front and Lateral Kicks 15 Tempo Air Squats 3-2-0-0 10 Burpee Broad Jumps 1:00 Samson / Side Strength: 15 Mins 10:00 to complete: Back Squats: 10-8-6-6 *Start at 70% and build Mobility: 5 Mins 2:00 / Side Quad Smash (barbell) Home WOD: 15 Min Cap

Officer Dia responded to home depot on 7/4/20 and contacted an intoxicated male. The suspect pulled a firearm out of his trunk and fired one shot before running away. The shot struck Dia just outside of his chest plate. Before Dia passed, he called to Dispatch and asked for them to “tell my family I

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Row / .3 Bike 10/Side KB Bottoms Up Press 10/Side Lunges Strength: 12 Mins HSPU – 4×5 Strict, Negative, Deficit or Box Mobility: 8 Mins Glute and Quads – Roll or stretch Home WOD: 10 Min Cap 4 Rounds For Max Reps: 200 M

Freedom WOD Classes Warm Up: 6 Mins Run 400 M 5 / Side Straddle Leg Lifts 15 Air Squats :30 Hollow Hold Core:  8 Min Cap For Time: 10 Strict Knee to Elbows (max height) Accumulate :30 L-Hang 50 Sit Ups Accumulate :30 L-Hang 10 Strict Knee to Elbows (max height) Mobility: 8 Mins 2:00