Marie and Cassandra took the 1st place podium this past weekend at the Battle Buddies Competition/Fundraiser! Freedom WOD Classes Warm Up: 6 mins Single Leg squat jump Floor sweepers Samson Stretch Then 2 Rounds 10 Banded Victory Pulls 10 Banded 90/90 10 Banded Row Mobility: 6 mins 90 Sec Tricep Smash 90 sec Lat

Warm Up (4 Mins) :30 at Each: Squat Push Ups Inchworms Sit Ups Then 2 Min Easy Row Row Intervals (8 Mins) For Time w/ :30 rest between each sprint: 50 M 100 M 150 M 200 M 250 M Metcon (12 Mins)  For Time: 21-15-9 DB Push Press 500 M Row

We are just a few days a way from our Vets4Life fundraiser wod, and we are almost at our goal. So if you haven’t signed up yet do so and don’t forget to tell your friends! Also note: We have combined the 9:00am heat into the 9:30am heat.  Freedom WOD Classes Warm Up: 10mins 5

Warm Up (6 Mins) 2 Rounds 15 PVC Press Down 15 KB DL 15 Air Squats Then :30 Inchworm :30 Samson Stretch / Side Metcon (18 Min Cap)  5 Rounds For Time: 10 MB Cleans 10 Pull Ups 10 Jumping Lunges / or in place 10 KB DL

Introducing our November Athletes Of The Month Pat Attkisson and Jeremy Deuto aka The Legion Of Doom. These guys set the standard of not to be messed with…. But really they are the nicest MoFos you will meet with amazing style when it comes to hats, socks, and hair! Congrats gents you deserve it!  Freedom

Warm Up (7 Mins) 2 Min Row Then 5 Min Simon Says Core Metcon (16 Mins)  Tabata :20/:10 – Not Rotating Knee Raises / T2B Push Ups Sit Ups Burpees