Warm Up 21-15-9 Jump Rope KB RDL (light) Hip Development 20 Hip Bridges 15 Lying Leg Abductions (per side) 20 Banded Monster walks forward 20 Banded Monster walks backward Metcon (13min)5 Rounds 30 seconds Bicycle Crunches 30 seconds Jump Rope 30 seconds KB Goblet Squat 30 seconds KB Deadlift 30 seconds KB Upright Row

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest

WARM UP (6min) 400m Run E-W Sampson Stretch (down) E-W High Skips (down & back) E-W Lunges (down) METCON (20min) :20/:10 Tabata Split Jumps 1min Rest then 3 Rounds of: 400m Run 20 Russian KBS 10 Burpees

July 2018 Athlete of the Month

Sleeveless Saturday! Freedom WOD Class Metcon: “Fight Gone F*** You Up” 4 Rounds of 1 min at each station Front Squat 225/160 Calories Row Box Jump 30/24 Push Press 135/95 KB Swings 70/53 1 min rest between rounds Perform 1 minute of work at each of the 5 stations (= 1 round). Move immediately to

On June 30th 1969 Joe Frazier was on the Dick Cavett Show, Ron Santo of the Chicago Cubs was the cover of Sports Illustrated and The Legend Mark Wojtal was born! Freedom WOD Class Warm Up: 4 Mins 2 Rounds 30 Secs Up Downs 30 Secs Jumping Jacks 30 Secs Hang Power Clean w/unloaded bar 30