Warm Up: 500 M Row Metcon: 24 Mins 3 Rounds of: 1:00 Min Max Effort At Each: Flutter Kick Squat – https://www.youtube.com/watch?v=cB8TdlUUSmg Flutter Kicks RDL w/ Plate Russian Twist w/ Plate Front Rack Plate Lunges Hanging Oblique Knee Raises – 2nd demo in video – https://www.youtube.com/watch?v=Q5QaSJEzmf8 Russian Step Ups Buterfly Ab-mat Sit Ups

Our local NOCO Coffee Company will be around and sponsoring both events this weekend. Be sure to try some of this deliciousness shiz. Happy Birthday to the Campain twins!! Expect a birthday workout on Monday after competition weekend. Freedom WOD Classes Warm Up: 1 Round 12 DB Cleans 15 Cal Row 1 Min Samson Walk

Warm Up: 3 Mins 2 Round Tabata (not rotating) Air Squat Bicycle Crunch Seated Split Leg Lift (1 round / leg) Posterior Chain Development: 5 Min 3 Round Rotating Tabata (20:10) Reverse Plank Hanging Knee Circles Superman Holds Technique Review / Workout Brief: Manmakers Plate runners https://www.youtube.com/watch?v=V-uip9t8M8A DB Discus https://www.youtube.com/watch?v=VrFQLW2kWdQ Metcon: 15 Min Cap 3

Registration for the FOCO Throwdown is closed and the trophies are in. Look for heat times to be posted later today Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 mins 15 Banded Curls 15 Reverse Flies 10 Air Squats w/ 2 sec pause 5 Burpees S&C EMOM: 12 Mins 4 Mins to