Don’t miss out on the Severson going away party this Sunday 4:30pm at Maxline! Warm Up: 8 Min 15 Air Squats w/3 sec pause at the bottom 400 M Run Mobility: 10 Min Quad Smash Strength: 10 Min 15 Min to establish a 1RM ME: Pull Ups Metcon: 15 Min 150 Wall Balls EMOM 4

Warm Up: 10 Min 20 Double Unders or Double Under attempt (no singles) 10 Single Leg Broad Jump Squat 8 Inch warms 10 Straight Leg DL w/unloaded barbell Strength: 15 Min 15 Min to establish a 1RM Deadlift Note: Your back must be flat for the lift to count Metcon: 20 Min 10 Rounds 1

Share with your friends on Facebook, Instagram, and Twitter. Help us spread the word for August Liberty Fundamentals! Remember, you get $20.00 off your membership for every friend that signs up. Your friend will also get $20.00 off their next full paid unlimited membership month.  CFDNR Hooligans Running Club: Reservoir Ridge Make sure to bring

ATTENTION: We are taking pre-paid pre-orders for Ascent and Progenex products. You have until the end of the week to order what you would like. Note you must pre-pay for us to order your request. There is a sign up sheet at the front desk.   Freedom WOD Classes Warm Up: 10 Min 2 Rounds

Metcon: 10:00-11:00 Teams of 2 AMRAP 20 min 30 Double Unders 40 Burpees 50 Double Unders 60 Kettlebell Swings 53/35 70 Double Unders 80 Box Jumps 20 90 Double Unders 100 Wall Balls 20/14

PR Bell has been getting its workout on this past week! If you Hit a PR, post it up in the comments with the movement and the weight you hit! Lets keep it going we have another week of 1RM’s to go.  Freedom WOD Classes Warm Up: 15 Cone Game  https://www.youtube.com/watch?v=UcL6WlcyBcI  Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8 Strength: 15 mins