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%

Welcome to the Opens! Please remember to sign up for your Friday Night Lights heat on Mindbody! Noon will also have 20 available spots to complete 19.1. These are the only times you can perform 19.1 tomorrow. The morning classes will follow regular programming for the day. If you are not signed up for the

19.1 will be released tonight at 6:00 p.m tonight. You are welcome to join us at the gym for the workout release in the front lobby. After the workout is released we will build heat times that you can sign up for on Mindbody like a normal class. You do not need to be signed

Happy Birthday Vanessa! Thank you for doing so much to run the gym and for making Kody so insanely happy! Love you Dr. Knapp Freedom WOD Classes Warm Up: 6 Mins 6 Minute Circuit: Row 250 M 10 Tempo Front Squats (2-2-1-0) 15 Push Ups 20 Banded Pull Aparts Strength: 12 Mins 2×10 Front Squat