Barbells & Badges has officially moved to March 14th. Get your teams together or let Kody and Kyle know if you plan on volunteering. Thanks Hooligans! Freedom WOD Classes Warm Up: 6 mins 10 Cal Bike or Row 10 Clean & Split Jerks 10 Cal Bike or Row 2:00 Hip & Ankle Opener Strength: 18

Happy 20th Birthday Coach Annie!! We love you home girl! Warm Up: 7 Mins 2 Rounds: 10 Push Ups 15 Banded Y’s 15 Banded Lat Pull Downs 200 M Row Strength: 12 Min Cap 21-15-9 Bench Press (55%) Strict Pull Ups Aim for biggest sets possible. Modify to complete all reps within the 12 mins

Freedom WOD Classes Warm Up: 6 mins 2 Rounds Bottom to Bottom Air Squats Then Roll Glutes 2 Min / Side Deload Strength: 10 mins 3×10 / Leg DB Suitcase Bulgarian Split SQ Mobility: 6 Mins Leg / Hip Stretches Partner Metcon: 20 Min Cap For Time: 10 Back Squat (225/155) – from rack 10

Cool kids lift in crocs! Not really… Never lift in crocs. Ever. Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 10 Kip Swings 5 Burpees 10 Ring Rows 200 M Row Deload Strength: 8 Mins 3 x 10 Kipping Pull Ups Rest 1-2 Mins Mobility: 8 Mins 2:00 / Side Roll Lats 4:00 Banded

Barbells & Badges will most likely be moving to Saturday March 14th. Stay tuned and we’ll let everyone know when we confirm the new date! Freedom WOD Classes Warm Up: 6 Mins Plate Warm Up Then 10 / Side Alt. DB Curls *Why? Because its been awhile, and why not! Interval Deload: 10 Mins Bike

Freedom WOD Classes Warm Up: 6 mins 2 Round: 5 Jefferson Curls 10 DL 10 Strict Knee Raise Then: 3 Min DU Practice Strength: 15 mins 10 Min EMOM 1 Power Snatch Mobility: 4 Mins Hamstring Smash 2:00 / Side Metcon: 15 Min Cap 5 Rounds For Time: 24 DU (unbroken if capable) 12 TTB