Thank you to everyone that was able to donate and or make it out on Saturday for the Vets4Life Fundraiser! We meet our gaol and then some!  Freedom WOD Classe: Warm Up: 5 Min 2 Rounds 5 Snatch Deadlift 5 Hang Power Snatch 5 Hang Sq Snatch 5 Back Sq Strength: 8 Mins Tempo or

Warm Up (4 Mins) Burpee Song Mobility (6 Mins) LAX Quads / Hip Flexors 3 Min / Side Metcon (14 Mins)  5 x 2 Min AMRAP: 3 Burpee Box Jump Overs 12 Air Squats Rest 1 Min Between AMRAPs

Happy Birthday Coach Kyle!  Love you Bro! Freedom WOD Classe: Warm Up: 5 Min 2 Rounds :30 sec at each station Plate Power Cleans Plate Thruster Plate Jumps Burpees Samson Stretch Right Samson Stretch Left Strength: 8 Mins Coach Lead Tempo or “Slow” Squat Clean 3×3 at 60, 65 & 70% 60 sec rest between

  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