Thank you to all of the athletes, spectators, judges, and sponsors for making Barbells & Badges ’19 such a fun event and supporting our local first responders! We hope everyone enjoyed themselves and are ready for B&B ’20! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 15 OHSq – 2 sec pause at bottom

Warm Up (6 Mins) 3 Rounds: 3 Spealer Rolls 3 Scap Pulls 20 Double Unders 20 Banded Pull Aparts Shoulders (4 Mins) 2 Rounds :30 Mini Band Wall Hand Steps :30 Banded External Rotation :30 DB Bent Arm Lateral Raise Metcon: 16 Min Cap “Happy Golden Birthday, Martha!” 01 Round For Time: 91 Double Unders

Keegan’s 31st Birthday is Saturday on Barbells & Badges, and…. despite competing he still wanted a Bday workout. “Bold move Cotton”! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 20 Banded Pull Aparts 10/Side KB Bottoms Up Presses 10 Burpees 10 Unloaded BB Strict Press Strength: 8 Mins 3 Rounds on the 2:00 12

Warm Up (4 Mins) 400m Run or 500m Row/Ski Core (8 Mins) Tabata :20/:10 Rower Knee Tucks Russian Twists w/ Plate Metcon: 16 Min Cap 16 Min AMRAP 20 Russian KBS 15 Wall Balls 10 Ring Rows

Barbells & Badges is upon us. Thank you in advance to all volunteers helping out tomorrow! We’re looking forward to watching everyone display their hard work leading up to this. Freedom WOD Classes Warm Up: 6 Mins 6 Min Circuit  5 Pressing Snatch Balance 5 Tall Snatch 5 Power Snatch 3 / Leg Straddle Leg

Warm Up (5 Mins) 2 Rounds: 8 Kip Swings 8 Banded Row 8 Thoracic Rotation/side 25 Jump Rope Metcon: 19 Mins 3 Rounds of 5 Min AMRAP 5 Dips (hard variation) 10 C2B Pull Ups 30 Double Unders (2:1 singles) Rest 2 Min between AMRAPs