Three men and a mountain! Fred, Blake, and Marc Freedom WOD Classes Warm Up: 8 mins 3 Rounds  5 Single Leg KB DL (5 each leg) 8 KB Swings Strength: 15 mins 15 Min to establish a 1RM Clean Metcon: 10-1 Deadlifts 135/95 Hang Power Cleans 135/95 T-2-B Elite Competition Class 1)Gymnastics 15 mins

Jaelyn Coates’s fitness is bold and powerful.   Freedom WOD Classes Warm Up: 8 mins 3 Rounds  5 Man Makers 8 Single Leg Broad Jump Strength: 15 mins 15 Min to establish a 1RM Strict Press Metcon: 20 Min 5 Rounds 3 Min AMRAP 3 Push Press 135/95 6 Burpees 9 Box Jumps 24/20 1

How have you used your fitness today? Marc Breen does fitness on two wheels. Freedom WOD Classes Warm Up: 5 min AMRAP 7 Hollow Swings 5 Push Ups 5 Cal Row 7 Hang Snatch Unloaded Barbell Strength: 15 Min to establish a 1RM Snatch Metcon: 15 Min Cap 500 M Row Buy In Then 3

Yeah… Thats Sydney doing a handstand hold out in the middle of bridge!   Freedom WOD Classes Warm Up: 3 rounds 5 Hang Power Cleans with Unloaded Bar 7 Back Squats with Unloaded Bar Strength: 15 Min to establish a 1RM Back Squats Metcon: 4 Rounds 400 meter Run 15 Med Ball Cleans 24/20 Elite

Metcon: 10:00-11:00 In Teams Of 3 100 Cal Row 45 Snatches 95/65 100 Cal Row 45 Clean  95/65 100 Cal Row 45 Thrusters 95/65 One person must hang from the pull up rig. While one person is accumulating cals/reps. One person is resting. Switch out as needed but cals/reps only count if someone is hanging

  Elitch Gardens theme park and water park Sunday the 9th. We will meet at CFDNR at 9:00am then drive down. Warm Up: 10 mins https://www.youtube.com/watch?v=4-ZraI7u8vo “Smack” Strength: 6 Min Rotating ½ Tabata 20/10 (this will be 6 mins long) V-Ups Russian Twist 15/10 plate Flutter Kicks Metcon: 20 Mins AMRAP 20 minutes 5 Deadlifts