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

The United States Marine Corps Turns 244 Years Old On Sunday November 10th Freedom WOD Classes Warm Up: 2 Rounds 8 Good mornings 8 RDL 8 Hang Power Snatch 8 Kipping Swings Then 60 sec /side Samson Stretch Mobility: 2 Mins 2 min /Leg Smash Quads 60 sec /side Lat Smash Strength: 15 Min Squat

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 5 / direction Kettlebell Halos 5 / Side Single Arm Russian KB Swings 5 / Side Single Arm KB Push Press 2 / Side KB Turkish Get Ups Strength: 15 mins Strict Press 6 Rep Max 6 Reps @ 85% 6RM 6 Reps @ 80% 6RM

Happy Halloween and welcome to our annual FRAN-Kenstein! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 10 mins Neuro Mobility Warm Up Then: 2 Rounds 5 RDL 3-5 sec negative 5 Push Press 5 Thrusters 5 Hollow Swings 5 Squat Jumps Strength: 15 min