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

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