How Strong?? TOO Strong!!!! The DNR Hooligans Are Destroying PRs Like A King Kong Rampage. Freedom WOD Classes Warm Up: 3 Rounds 10 / Side Leg Kicks Front and Lateral (click for video) 6 Clean complex  (Clean High Pull + Hang Power Clean + Squat Clean + Front Squat) 5 Burpees Then 60 sec /side Banded

Chest Day! Freedom WOD Classes Warm Up: 6 mins 3 Rounds 100 M Row 5 Push ups 8 Banded Victory Pulls 8 Banded 90/90 Strength: 20 mins Bench Press 1 Rep Max Mobilize between sets Metcon: 12 Min Cap 12 Min EMOM Min 1: 200/175 Row Min 2: 8 Bench Press @50% of New 1RM

One Rep Max Week Is Here! Time To Nut Up Or Shut Up. Freedom WOD Classes Warm Up: 200m Run Then 2 Rounds 5 Spealer Rolls 6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance) 15 Banded Pass Throughs Then 60 sec /side Samson Stretch Strength: 25 Min Squat Snatch

It’s Red Shirt Friday! If You Have A Vets4Life Shirt, Wear It. If You Need One Contact Nick@Vets4Life.Org to get it today!  Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 5 Burpee Plate Over Head 8 Banded Pass Throughs 8 Banded Front Raises 8 Banded Lat Press Downs 5 Dragon Flags or Anchor Point

Freedom WOD Classes Warm Up: 10 mins 2 Rounds Row 200/175 m 5 RDL 3 Sec neg lower 10 Air Squat 5 Good Mornings Strength: 15 min DeadLift 2 Rep Max 2 Reps @ 95% 2RM 2 Reps @ 90% 2RM Mobility: 8 min Hamstrings and Quads Metcon: 15 min cap Teams of 3 15

Coach Shannon Smith did it again. She took first place this past weekend a the Bell Ringer 4 miler Ruck! If you are interested in becoming a BA when it comes to running distance or rucking  you need to have a chat with this lady!  Freedom WOD Classes Warm Up: 6 mins 400 M Run