Warm Up – 6 Mins 3 Rounds: 10 (light) DB Lateral Raise DB Front Raise 10 DB Shoulder Press 10 Burpees Core Development – 5 Mins 3 Rounds Med Ball ABCs  30sec Hollow Hold Metcon – 14 Min Cap 4 Rounds 10 DB Snatches (per arm) 20 Burpees over the DB

1 Week until bring a friend day and city park BBQ. Don’t forget to respond on the FB event if you are coming and what food/drink/utensil, etc. you will be bringing along. Happy Friday! Warm Up: 6 Mins Pizza Delivery Intervals and Strength: 20 Mins 4 Rounds Sprint Interval – Alternate with a Partner A.

Warm Up – 6 Mins 500m Row -then- 2 Rounds 10 Burpees 30 sec Samson stretch Core Development – 4 Mins 20/10 Tabata – 4 Rounds Straight Leg Sit-Ups Plank (rotating side to side) Metcon – 14 Min Cap 4 Rounds For Time: 10 DB Snatches (per arm) 20 Burpees over the DB

Congrats to shredded Cedric for being July’s Athlete of the Month! Way to put in great, consistent work! Warm Up: 6 Mins 2 Rounds 15 Banded Pull Apart (high to low) – skip to 4:00 on video 15 PVC Supine Chest to Bars 25 Jump Rope 3 / Side Over-Unders Strength: 16 Mins 3 Rounds

Warm Up – 5 Mins 5 Min EMOM: 10 Lunges (total) 10 KB swings (light) Shoulder Development – 6 Mins Circuit (for quality) 12 Banded 90/90s 12 Banded Reverse Flies 12 Scap Pulls Metcon – 14 Mins 14 Min AMRAP 100m Single Arm KB Farmer Carry (switch @ 50m mark) 15 KB Goblet Lunges (per

Freedom WOD Class Warm Up: 7 Mins Neurological Mobility Then 500 M Row Strength: 20 Mins 5 Minute coach lead technique to work technique / timing 3 x Snatch Accessory Complex: rest 2 mins between sets Complex: 3 Lift Offs + 3 Olympic DL + 3 Hang High Pulls + 3 High Pulls Then: 3