Warm Up (5 Mins) 2 Rounds: 30 Seconds at Each Squat Burpee Sit Ups Then: 1 Min at Each Bicycle Crunch Lunges Hollow Hold / Flutter Kicks Metcon (16 Mins) 4 Rounds or 16 Mins 25 Air Squats 20 Sit Ups 200 M Run

2018 Pounds For Pups was a huge success! With 5 teams competing and lots of support from our spectating athletes we ended up with a 2nd place finish from one of the female teams and a two way tie for 3rd on our male teams. Fun fact our third male team was only 15lbs off

Warm Up (6 Mins) 2 Rounds 10/side DB Hang Snatch High Pulls 10/side DB Hang Snatch 10/side S.A DB Press 8 Burpees Over DB 15 Banded Pass Throughs Metcon (16 Mins) Rotating Tabata :45/:15 Alt. DB Hang Snatch Bike For Cals DB Push Press Jump Ropes

Happy 30th BDay to this guy! Freedom WOD Classes Warm Up: 5 mins Samson Stretch east-west Single leg broad jump west-east 2 rounds W/unloaded bar 5 RDL 5 Clean high pulls 5 Power Clean 5 Front Squats Strength: 6 Mins Clean (this is ran as a group with the coaching leading the count) 3×5 at

Warm Up (5 Mins) 5 Minute Circuit for Quality: 10 Jump Squats or Air Squats 10 Jumping Pull Ups 10 Jumping Jacks 10 Wallballs Metcon (20 Mins) 20 Min AMRAP 8 MB Cleans (or wallballs) 10 Jumping Pull Ups 8/Leg Alt. Lunges 10 Ring Rows

https://www.facebook.com/events/2168296956581594/ A BIG THANK YOU to Decibullz for being one of our sponsors for the Vets4Life Fundraiser on 11/10/18. They have provided 4 sets of wireless bluetooth headphones that will be part of our give-a-way.  https://www.decibullz.com/custom-fit-bluetooth-wireless-earphones/ Freedom WOD Classes Warm Up: 10 mins 2 Rounds 15 Banded Pull Apart (high to low) – skip to 4:00 on