Freedom WOD Classes Warm Up: 5 Mins 10 Burpees 5 Hang Muscle Snatch 10 Hang Power Snatch 200 M Run 2:00 PVC Shoulder ROM Strength: 15 Mins Hang Power Snatch – 5 Min Drills *Focus on set up, timing and 1/2 squat receiving position 4 x 8 Hang Power Snatch – 10 Mins *Perform Mobility

To our DNR Hooligan Nation, I’m sure by now, you have seen and heard of the turmoil ripping through the CrossFit community. Greg Glassman made some unforgivable and careless comments that has damaged the CrossFit name. These comments have caused anger and outrage, creating a ripple effect of CrossFit gyms across the country to disaffiliate

Freedom WOD Classes Warm Up: 5 Mins 400 M Run 5 Muscle Cleans 10 Power Cleans 10 Front Squats 10 Strict Press Strength: 15 Mins Hang Power Clean Drills – 5 Mins -Aim for a Half Squat Receiving Position 4×8 Hang Power Cleans – 10 Mins Start at 50% and build. No higher than 60%

Today we stand together as one ! Today we will help lift up our community and show our solidarity, so join us in taking on one of these workouts below. “We will rise up against them all Stand tall, it gets a little better I see the wall that we can break down together Stand

Freedom WOD Classes Warm Up: 7 Mins 400 M Run 2:00 Hip and Ankle Opener 15 Barbell Thrusters 10 Push Ups (2 Second Negative) Mobility: 6 Mins Athlete Choice – Hips, Chest or Shoulders *Note the Single Arm DB Thrusters Strength: 12 Mins Bench Press – Build to a Heavy Suggested Rep Scheme – 10-5-2-1-1-1

Freedom WOD Classes Warm Up: 6 Mins 20 Air Squats 15 RDLs 30 Jump Ropes 15 Deadlifts 20 Air Squats Mobility: 6 Mins 2:00 / Side Hamstring Smash 2:00 Hamstring Stretch Strength: 14 Mins Deadlift – Build to a Heavy Suggested Rep Scheme – 10-5-2-1-1-1 *Not looking to PR. No misses or rounding! *Record #