Guess who’s back! Lets get weird on this Throwback Thursday! Freedom WOD Classes Warm up – 8 Mins 2 Rounds 5 KB Jefferson Curls 10 Russian KBS 5 Burpees 10 PVC Pass Throughs Strength: Deload 3 Rounds on the 2:00 5 Power Cleans (60%) Mobility: 6 Mins 1:30 / Side Roll Posterior Shoulder 1:30 /

Coach Shannon ran the Valley 5000 this weekend and took 2nd in the 40-49 division! Way to crush it homie! Freedom WOD Class Warm Up: 5 Mins Run 200 M 10 Push Ups 10 PVC Pass Throughs 40 Banded Pull Aparts 10 Push Ups Strength: Deload 3 Rounds on the 2:00 – 10 Mins 10 Bench

Happy Bday Liza Frazer and Coach TJ, we hope you both have a bodacious day! Freedom WOD Classes Warm up – 5 Mins 2 Rounds 150 M Row :30 Hollow Hold 5 Burpee Pull Ups Then 1:00 / Side Samson Strength: Deload 3 Rounds on the 2:00 – 8 Mins 10 Unbroken TTB or :30

Freedom WOD Classes Metcon: 6 Mins 10 Air Squat w/ 2 sec pause 3 Over Unders / Side 1:00 Hip and Ankle Opener 200 M Run / Row Strength: Deload 3 Rounds on the 2 Mins – 10 Mins 10 Back Squats (60%) Mobility: 4 Mins 2 Min / Side Roll Glutes Metcon: 18 Min

  Freedom WOD Classes Warm Up – 5 Mins 1:30 Hip and Ankle Opener 10 Thrusters 5 Broad Jump Squats :30 Samson Stretch / Side Strength: Legs 3 x superset on the 3:00 8 Back Squats (70-75%) 5 Box Jumps (tall) Mobility or technique – 8 mins Athlete choice, hips/calfs/shoulders Metcon: 20 Min Cap “17.5”

Looking like Rambo. Not Rambo 1 but Rambo 2 where he’s all cut up and shredded! Photo Credit: Daryl Love Freedom WOD Classes Warm up – 6 Mins 2 Rounds: 10 PVC Pass Throughs 20 Banded Pull Aparts 10 Push Ups :30 HS Hold Mobility – 8 Mins Roll Chest 4 Mins Roll Lats 4