Join us tonight at 5:45 p.m to wrap up lululemon and Strava’s run challenge! Runners will be meeting at DNR for a 3-4 mile run and all are welcome to join! *Reminder we will be having a Volunteer / Judges meeting for the Barbells & Badges competition Wednesday at 8:30 p.m Freedom WOD Classes Warm

Warm Up (6 Mins) 2 Rounds: 5 Walking Samson/side 10 Scap Pulls 5 Pull Ups 10 Wall Balls Shoulders (6 Mins) 6 Minute Circuit 8 Bottoms Up Single Arm KB Press (per side) 8 Banded 90/90s :30 Lax ball scap mobility/side Metcon: 15 Mins 21-18-15-12-9 Wall Balls Pull Ups Cal Row

Happy 23rd Birthday Cedric! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 15 Banded OHSq – 2 sec pause at bottom 10 Pendlay Rows 10 Hang Cleans 10 Front Squats 10 Narrow Hand Push Ups Strength: 24 Mins  3 x Giantset – Every Other 3:00 Perform All 30 Squats With Minimal Transition 10 OHS

Warm Up (4 Mins) Burpees (w/o) push-up song “Roxanne” **focus on getting a high jump** Hips (7 Mins) 7 Minute Circuit 5 Seated Single Leg Raise/side 5 Eccentric Hamstring Curls 5 Banded Clamshells/side Metcon: 15 Min Cap 5 rounds for time: 10 Burpees 20 Alternating DB Lunges (total) 30 V-Ups

It’s FFF! Last chance to earn your weekend Hooligans. Don’t disappoint your coaches or the legend^ Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Aparts 8/side KB Bottoms Up Press 10 KBS 3 KB Jefferson Curls Then: 2 Min / Side LAX Roll Posterior Shoulder Strength: 12 Mins 3 Rounds on

Warm Up (6 Mins) 3 Rounds: 6 Downward dog to cobra stretch 8 Banded SDLHP 10 cal Ski Erg or Bike Core (6 Mins) 3 Rds of :30 Each Toe Touches Lateral Plank Tucks Russian Twists Rest Metcon: 12 Mins 12 Min AMRAP: 25 KBS 25 Sit-Ups