21+ Hooligans! We will be having a Ladies Wine and Bros & Brews night out here soon! Stay tuned for the date and details! Freedom WOD Classes Warm Up: 7 mins 2 Rounds: 10 Strict Knee Raise 15 Banded Y’s 25 Banded Pull Aparts Then: 2:00 Jump Rope Strength: 20 Mins HSPU Complex – 2

The First Barbells & Badges workout will be released this week! Throwback to regionals! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: :30 Hollow Rock 10 Pendlay Rows 10 V-Ups 200 M Row / .3 Bike Row Interval: 10 Mins With a Partner: 2K Row – Alternate every 200-250 M Mobility: 6 Mins LAX

Freedom WOD Classes Warm Up: 6 mins 5 Jefferson Curls Then 2 Rounds: 10 Russian KBS 5 Burpees :30 / Side Samson 1:30 Hip & Ankle Opener Strength: 18 mins 5 Rounds on the 2:00 2 Hang Power Snatch+ 2 Squat Snatch + 2 OHS ~75% 1 RM Mobility: 2:00 / Side Roll Traps Metcon:

Today we will honor and remember Kobe Bryant and his 13 year old daughter Gigi who passed away yesterday. Kobe AKA Mamba may not have served to protect us and this country, and he certainly was not perfect, but he showed us how far hard work and discipline can go. He brightened so many lives

Elite Competition Class Hang Power Snatch Technique 5 Sets: 3 Hang Muscle Snatches 2 Pausing Snatch Grip Push Jerks Technique Loads: Set 1: 30% of 1RM Snatch Set 2: 35% Sets 3-5: 40% STIMULUS Working lighter loads of Hang Power Snatch Technique before we build to heavier weights in our next pieceThese 5 reps across

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