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

  Attention all Pounds for Pups teams and max out sesh lovers: Coach Blake is going to have a practice and strategy day to get ready for the event on Saturday, July 8 during the 11am open gym time. This will be a time to take a test run at your lifts and strategize for

Warm Up: 3 Rounds w/ unloaded barbell 5 DL 5 Front Rack Lunges 5 Back Squats Strength: 15 Mins Mobility between sets 3×8 Giant Set Climbing Wall Hack Squats (close stance) Romanian DL Bulgarian Split Squat Metcon: 30 Alternating Lunge 50 Double Unders 40 Wall Balls 20/14 20 Burpees 40 Wall Balls 20/14 50 Double