Our local NOCO Coffee Company will be around and sponsoring both events this weekend. Be sure to try some of this deliciousness shiz. Happy Birthday to the Campain twins!! Expect a birthday workout on Monday after competition weekend. Freedom WOD Classes Warm Up: 1 Round 12 DB Cleans 15 Cal Row 1 Min Samson Walk

Warm Up: 3 Mins 2 Round Tabata (not rotating) Air Squat Bicycle Crunch Seated Split Leg Lift (1 round / leg) Posterior Chain Development: 5 Min 3 Round Rotating Tabata (20:10) Reverse Plank Hanging Knee Circles Superman Holds Technique Review / Workout Brief: Manmakers Plate runners https://www.youtube.com/watch?v=V-uip9t8M8A DB Discus https://www.youtube.com/watch?v=VrFQLW2kWdQ Metcon: 15 Min Cap 3

Registration for the FOCO Throwdown is closed and the trophies are in. Look for heat times to be posted later today Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 mins 15 Banded Curls 15 Reverse Flies 10 Air Squats w/ 2 sec pause 5 Burpees S&C EMOM: 12 Mins 4 Mins to

Warm Up: 3 Mins 2 Rounds 30 Sec Cat Cow 30 Sec Inchworm 10 Russian KBS Posterior Chain Development: 4 Min Limit 2 Rounds or 5 Mins 10 Rounded KB RDL 10 Traditional KB RDL 4 Partner Eccentric Hamstring Curls Technique Review / Workout Brief: SDLHP DB / KB Push Press Metcon: 14 Mins 3