Save the date: Sunday December 8th is our annual Ugly Sweater Holliday party and white elephant gift exchange! Freedom WOD Classes Warm up: 8 mins 3 Rounds 30 Double Unders or Attempts 8 Push Ups with 3-5 Second negative down phase 5 Anchor Point T-2-B Strength: 15 mins Bench Press 2 Rep Max 2 Reps

Freedom WOD Classes Warm Up: 2 rounds 200 M Row or .3 Bike 8 Thruster 10 Kipping Swings 8 Burpees Strength: 15 Min Squat Snatch 2 Rep Max 2 Reps @ 95% 2RM 2 Reps @ 90% 2RM Metcon: 30 Min Cap “Nutrition Challenge Performance Test” For Time: 1 Mile Run 7 Rounds of “Bergeron

The United States Coast Guard Celebrated It’s 229th Birthday on August 4th Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 200 M Row, Ski, or .3 Bike 8 Banded Pass Throughs 8 Banded Shoulder Press 8 Banded Lat Press Downs 30 Sec Handstand Hold or Plank Hold Strength: 15 mins Strict Press 4 Rep

The United States Air Force Celebrated It’s 72nd Birthday on September 18th Freedom WOD Classes Warm Up: 10 mins 2 Rounds 5 Thrusters 5 SDLHP 5 Push Press 5 OHSQ 5 Front Squat 5 Burpees Strength: 15 min DeadLift 4 Rep Max 4 Reps @ 90% 4RM 4 Reps @ 85% 4RM Mobility: 8 min

The United States Army Celebrated It’s 244th Birthday on June 14th Freedom WOD Classes Warm Up: 6 mins 400 M Run 30 Double Unders or attempts 20 Power Cleans Then 90 Sec / side Samson stretch Mobility: 6 mins 90 sec /side Calf Smash 60 sec /side Lat Smash Strength: 15 mins Squat Clean 4

The United States Navy Celebrated It’s 244th Birthday on October 13th Freedom WOD Classes Warm up: 5 mins Plate Warm Up Strength: 15 mins Bench Press 4 Rep Max 4 Reps @ 90% 4RM 4 Reps @ 85% 4RM Mobility: 8 mins 2 min Lax ball T-spine 60 sec /side Tricep smash Metcon: 15 min