March 2019 Athletes of the Month

Welcome to Week 2 of the Opens! The 5:30 a.m, 6:45 a.m, and 7:45 a.m classes will operate as normal. 12:00 & Friday Night Lights will perform 19.2 (see picture above)! Heat times are posted on Mindbody. Freedom WOD Classes – 5:30, 6:45, 7:45 a.m Warm Up: 5 Mins 10 / Side X Band Walk

19.2 will be released tonight at 6:00 p.m! Join us in the lobby to see whats in store for tomorrow! Freedom WOD Classes Warm Up: 4 Mins 50′ Walking Lunges 50′ Walking Samson 50′ High Knees 50′ Burpee Broad Jumps 50′ Crab Walk 50′ Spiderman Walks Strength: 8 Mins 8 Minute EMOM: Min1: 10 /

Freedom WOD Classes Warm Up: 7 Mins 3 Rounds 5 Snatch Grip DL 5 Snatch High Pulls 5 Power Snatch 5 OHS 5 Broad Jump Squats Then: 1 Min Forward Fold Stretch :30 / Side Calf Stretch Strength: 14 Mins  Power Snatch Cycling Min1: 8 @53% Touch n’ Go (only this set) Min3: 6 @

A day late, but happy birthday Coach Miro! We’re all hoping that you’re having a great time on your new adventures! Freedom WOD Classes Warm Up: 7 Mins 50 Banded Pull Aparts 10 / Side KB Bottoms Up Presses 30 Banded Victories 250 M Row (at start or end) Strength: 12 Mins 8 Min EMOM:

Happy Birthday Coach Kody! Love You Brother Bro!  Freedom WOD Classes Warm Up: 5 Mins 2 Round Rotating Tabata: :20/:10 Air Squat Push Ups Pendlay Rows (unloaded barbell) Then: 1 Min / Side Samson Stretch Strength: 24 Mins  3 x Giantset – Every Other 3:00 Perform All 28 Squats With Minimal Transition 10 OHS (55%