Warm Up: 3 mins In any order .3 Bike 25 Hollow Rocks 30 Superman Core Development: 3 mins 2 Rounds Rotating Tabata 20/10 Russian Twist Flutter Kicks Sit Ups Metcon: 15 mins 3 Rounds 35 sec on / 25 sec off 6 In place High Knees into 4 Jumping Lunges (repeat for 35 sec) 4

The second order of shirts is in. They have already been billed, just ask a coach to grab it for you. Reminder: Saturday Night Lights and KidFit have both been changed to Friday Night Lights. Check Mindbody for heat times following the 18.4 announcement. Freedom WOD Class Warm Up: 5 Mins PVC ROM Then Plate

Warm Up: 3 Mins Bring Sally Up Air Sqs – 3 Mins Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 KB RDL 5 Goblet Squats w/ 2 Sec pause at bottom Technique Review / Workout Brief Goblet Thruster Metcon: 14 mins 14 mins EMOM 200/175 M Row 10 KB Goblet

Way to work on 18.3 Colby! Coach Holly coming in clutch with the old banded arms trick, well played! Freedom WOD Classes Warm Up: 5 Mins In any order, spend 30 seconds at each station Bike Row Cat Cow Inchworm Cleans Push Press Mobility: 8 Mins Roll Hamstrings Roll Posterior Shoulder Technique: 10 Mins Clean

Warm Up: 3 Min Limit 2 Rounds 5 Inchworms 10 Burpees 15 Banded Good Mornings Core Develeopment: 4 Mins 4 Rd Rotating Tabata: 20/10 V-Ups / Tuck-Ups Pank Holds Technique Review / workout Brief DB Plank Row Metcon:14 mins 4 Rounds 10 DB Floor Press 10 DB Pendlay Rows 8/side DB Alternating Snatch 8/side DB

Spring Break At DNR, featuring 2 of the Knapp bros Freedom WOD Class Warm Up: 5 Mins 2 Rounds: 10 RDL 10 Pendlay Rows 5 Inchworms 10 Ring Rows 1 Min Samson Midline: 5 Mins Rotating Tabata 3 rounds / station (20:10) Flutter Kicks w/ plate Russian Twists w/ plate Sit Ups w/ plate Mobility: