Don’t say we didn’t warn you to pre-buy your ticket for the 7:55pm showing at the Timberline theater! Hope to see everyone there on Saturday night.  Freedom WOD Class Warm Up: 5 Mins MedBall Tick Tac Toe Core Development: 5 min 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Bicycle Crunch 20 Sec Leg Lift Hip

Warm Up: 5 Mins 2 Rounds 200 M Run 10 Strict Hanging Knee Raises 5/side lunges Core Development: 5 Mins 4 Min AMRAP 5 Dragon Flags 30 Sec Hollow Rock 10 Reverse Crunches Metcon: 12 Min 12 Min AMRAP: Bear Crawl 3 Lengths (N-S-N-S) 15/leg Lunges 8 Burpee Box Jumps

Holly and Tiff are both getting ready for very big days! Holly is due to have her baby any day now… heck it might happen during the wod today and Tiff is set to get married on Cinco De Mayo! We are very excited for you laddies Congrats! Freedom WOD Class Warm Up: 5 Mins

Warm Up: 6 Mins MB Warmup Hip Development: 5 Mins 5 Min AMRAP: 25′ / Side X Band Walks 3 / Side Single Leg Split Leg Lifts Metcon: 12 Min 12 Min EMOM: Odd: 15 Wallballs Even: 10 Ring Rows

  Just a little something to get you through your Wednesday! Happy Hump Day! Freedom WOD Class Warm Up: 5 Mins 3 Rounds  5 Hang Snatch 5 Back Rack Jerk 20 Sec Hand Stand Hold Mobility: 6 Mins 2 Min per side Lax Ball Chest Smash 1 min /side Banded bicep/chest stretch (rotate palm up/palm up

Warm Up: 4 Mins Burpees to Song Shoulder Development: 6 Mins 3 Supersets of: 12 DB Lateral Raises 10 Wall Glides Rest 1 Min Metcon: 14 Min Cap 2 Rounds For Max Reps 2 Min M.E Burpees 2 Min M.E Ball Slams 2 Min M.E DB Push Press 2 Min Rest