Cole Barone is off to California with a new job! Congratulations and thank you for being a huge part of our great community for so many years. Best of luck on your next adventure! Freedom WOD Classes Warm Up: 6 Mins 6 Minute Circuit (2-3 rounds) 3 Inchworms :30 Hollow Hold :30 Banded Y’s 8

Warm Up (6 Mins) :30 Each Jump Rope Push-up to Downward Dog Spiderman Jump Rope Samson Stretch Slow Air Squats Shoulders (6 Mins) 6 Min Circuit 8 Half Kneeling DB Press w/ Band Row  (per side) 8 Wall Slides 8 Foam Roller Protraction/Retractions Metcon: 16 Mins 16 Min AMRAP: 30 Double Unders 10 DB Power

Thank you for all of the support with the Barbells & Badges competition Hooligans! If you aren’t competing but want to help we could use volunteers to set up workouts and judge. We will be having a meeting at 8:20 pm on Wednesday the 16th for anyone interested. Freedom WOD Classes Warm Up: 5 Mins

Warm Up (4 Mins) 2 Rounds of: :30 Seated Hip Rotations :30 Bird Dogs :30 Thoracic Rotation (Right) :30 Thoracic Rotation (Left) Intervals (6 Mins) Row Tabata :20 Sprint/:10 Rest -then- 2 Min Recovery Row Metcon: 16 Min Cap 50/35 Cal Row 50 Goblet Squats 30 Slam Balls 50 Goblet Squats 50/35 Cal Row

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: 5 / Leg – Side Lunges 15 Banded Tricep Extensions Then: 2 Rounds of Bottom to Bottom Tabata Squats (:20/:10) Strength: 13 Mins  8 Minute EMOM: Min1: :50 M.E OH Barbell Lunges (Minimum 10/Side – scale to plate or pvc) Min2: M.E MU / Dips Min3:

Warm Up (5 Mins) 2 Rounds: 10 Banded Row 10 Bench Dips 10 Cal Bike 10 Squats Then Banded Trap Stretch 60sec/side Core (6 Mins) ½ Rotating Tabata (:20/:10) Plank hold Russian Twists Dragonfly Negatives (3 sec eccentric) Metcon: 16 Mins Buy In or Cash Out: 4 Rope Climbs OR 8 Rope Pulls Then 3