Freedom WOD Classes Warm Up: 10 Mins 100m Run 10 Air squats 100m Run 10 Cossack squats 100m Run 10 Empty BB back squats 100m Run 10 Empty BB thrusters Week 14: Load Strength: 20 Mins Back Squat using 90% + 10lbs of your 1RM to calculate load 2 min rest/mobility between sets 65% X

Voting Just Got Extended out to September 5th! Please make sure you are voting and getting your friends and family to vote! Click the link below Or Look For The QR Codes Hanging In The Gym. There Are QR Codes Our Other Athletes That Have Small Businesses And Could Us Your Vote As Well! NoCo

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: 35 Min Cap  “Wet Noodle” [TEAMS OF 3] 3 Rounds for time: 150-120-90 Carlorie Row 45 Thrusters (115/85) 15 Rope Climbs / KB Rope Hoist Time cap 35 min

Freedom WOD Classes Warm Up: 10 Mins 20 banded pull aparts 20 banded pass throughs 10/side single arm banded shoulder press Down And Back Samson Stretch 10 kip swings Down And Back Plate Overhead Walk 5 Knee to Elbows Week 13: De-Load Strength: 12-15 Mins Snatch using 90% of your 1RM to calculate load 40%

Freedom WOD Classes Warm Up: 10 Mins Two Rounds: 2 minute row, increase pace every 30 seconds Samson stretch and hold 30 seconds/side 10 banded glute bridges w/ 3 second hold at top 10 Push ups 10 empty barbell deadlift 5 burpees Week 13: De-Load Strength: 15 Mins Deadlift 90% of your 1RM to calculate

Freedom WOD Classes Warm Up: 10 Mins High Knees, down and back Butt Kickers, down and back 10 Banded from rig single arm row (hold for 10 sec/side) 5 empty Barbell bench, close grip 5 empty barbell bench, wide grip 10 empty barbell bench, regular grip 400m run Week 13: De-Load Strength: 15-20 Mins Bench