Welcome our newest Intern Coach to the team! Congrats Danny on passing the CF-L1! Warm Up: 2 Rounds 50 ft Broad Jumps 10 Wall Balls Mobility: 4 Mins per Leg Rolling glutes/hips/quads Strength: 10 min 3 Sets (no supersets) 8-12 Back Squat Metcon: 15 min cap 40-30-20-10 For Time: Wall Balls 20/14 Box Jump 24/20

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka,

Warm Up: 2 Rounds 5 Burpee Box Jump Overs 10 Jumping pull ups Mobility: Chest Smash 2 min/side 3 x 10 Banded 90/90’s Strength: 3 Supersets 8 -12 Bench Press M.E Push Ups – up to 25 Rest 2-3 minutes Metcon: 15 Min AMRAP: No Transition Time 5 Min AMRAP Burpee Pull Ups 5 Min

Freedom WOD Classes Warm Up: 3 Rounds w/ unloaded barbell 5 DL 5 Front Rack Lunges 5 Back Squats Mobility: Partner Roll Hamstrings 2 min/leg Strength: 3 Supersets 8-12 Back Squat 5-8 Partner Eccentric Hamstring Curls Metcon: 5 Min AMRAP 20 Thrusters (115/80) – 2mins or less 25 TTB – 2 mins or less M.E

Check it out!! We’re the featured shirt of the month for the The Box Shirt Club! Freedom WOD Classes Warm Up: 2 Rounds 10 PVC OH Squat – 3 sec Pause Run 200 M Olympic Lifting and Technique Review: 20 mins Snatch Pulls 3 x 8 OH Squat 3 x 5 Metcon: 20 min cap

Thank you Ashley for setting up the Pole Class at Vertical Fusion. Also, thank you to Jade, Colby, Christine, Samantha, Courtney, Miro for making it with us! Freedom WOD Classes Warm Up: 2 Rounds 200 M Run 10 KB DL Mobility: Lax ball Roll Glutes/Hips 2 min/side Core Strength Rotating Tabata 45/15 Hollow Flutter Kicks