Metcon: 10:00-11:00 Teams of 2 AMRAP 20 min 30 Double Unders 40 Burpees 50 Double Unders 60 Kettlebell Swings 53/35 70 Double Unders 80 Box Jumps 20 90 Double Unders 100 Wall Balls 20/14

PR Bell has been getting its workout on this past week! If you Hit a PR, post it up in the comments with the movement and the weight you hit! Lets keep it going we have another week of 1RM’s to go.  Freedom WOD Classes Warm Up: 15 Cone Game  https://www.youtube.com/watch?v=UcL6WlcyBcI  Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8 Strength: 15 mins

  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