This may or may not be actual footage of last years Ladies Whine Night and Guys Brewery Night! Don’t miss out on this years Ladies Only Night at Union Station and Guys Maxline Brewery Night on Saturday the 14th meeting time is 6:30pm Freedom WOD Class Warm Up: 2 Rounds 10 Single Leg Squat Jumps

Warm Up: 5 Mins Bear Crawl 1 lap around gym Then 2 Rounds: 10 / Side Single Arm DB Press 10 Bent Over Reverse DB Flies Posterior Chain Development: 6 Mins 2 Rounds 15 KB Straight Leg DL X-Walk E-W (Switch half way) 20 Hip Bridges (band around knees if desired) Metcon: 12 Min 8

Thank you to Mr. Cormac for this awesome painting he gave us yesterday. He painted this as a thank you for his KidFit training! Freedom WOD Class Warm Up: 10 Mins 3 Rounds  200 m Run 4 KB Turkish Get up 6 Russian KB Swings Strength: 12-15 Mins Strict Press using 90% of your 1RM to calculate

Warm Up – 5 Mins 250 M Row Quick Plate Warm Up Metcon: – 20 Mins On the 4:00 for 5 Rounds (20 mins) Run 200 M 10 Wallballs (20/14) 8 Burpee Broad Jump (6’/4′) *Rounds should be completed by 3:00 or earlier. Scale as needed for desired rest

Who are you taking to PROM 4/21/18 Also please note neither one of them can match a pair of socks. Freedom WOD Class Warm Up: 21-15-9 Hollow Body Kipping Swings Muscle Snatch Unloaded Bar bell or pvc Mobility: 8 Mins 2 Min per side lax ball T-spin roll 2 mins per side Roll out Lats

Warm Up: 5 Mins Partner Medball Warmup Shoulder Development: 10 Mins 3 Giantsets or 10 Mins 5 Wall Walks 15 Banded Pull Downs 15 Banded Reverse Flies Metcon: 11 Min Cap 21-15-9 Row for Cals Pull Ups KBS