Freedom WOD Classes Warm Up: on an 20:00 clock 0:00-7:00 4:00 Circuit 20 Banded T’s 20 Banded Y’s 10 MB Clean + WB Then: Roll Glutes 90 sec / side 7:00 – 12:00: Technique Cluster Technique Mobility: 12:00-20:00 Athlete Choice Metcon: 25 Mins “Bear” 5 Rounds: 7 Unbroken Reps of the Following Complex: 1 Power

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: 200 M Run :30 H.S Hold :30 Hollow Hold 10 Push Ups Gynastics Skills: 12 Mins Headstand / Handstand Practice Core: 6 Mins – 6 Round Rotating Tabata :20/:10 Spiderman Crunches Hanging L-Sit or L-tuck Holds (strict knee raises after failure) Metcon : 18 Min Cap

Welcome back to your weekly dose of Monday, FUNday! You gonna breathe today hahahahaha Warm Up / Strength: 0:00-7:00 10 / Side Leg Kicks Forward & Lateral 1:30 Hip and Ankle Opener 1:30 T-Spine Roll 10 Sotts Press (PVC or barbell) 10 Power Snatch 7:00 – 12:00: Technique Snatch Balance (click for video) 12:00 –

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 10 Air Squats w/ 2 sec pause 10 V-ups 5 Split Leg Raises / Side Then: 1:00 / Side Samson Mobility: 6 Mins 3 Min / Side LAX Glutes / Hip Flexors Strength: 12 Mins Alternate on the 2:00 for 3 Rounds: 0:00-2:00: 15 Front Squats

Put it on your calendars! The annual City Park BBQ is coming up Saturday, July 27th. We will be providing food and games. We’ll be making a Facebook event here soon where you can let everyone know if you’ll be bringing other drinks, snacks, or games. We could use an extra BBQ as well if

Freedom WOD Classes Warm Up / Strength: on an 18:00 clock 0:00-5:00 Circuit 10 Kip Swings 10 MB Cleans 10 / Side Front & Lateral Leg Swings 10:00 – 18:00: 4 Rounds of Snatch Complex on the 2:00 Hang Power Clean + Power Clean + Hang Squat Clean + Squat Clean *Build to a heavy