Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Back Squats 75% + 10lbs of 1RM 6 x 6 Metcon: In Teams of 3, Each Person Will Perform 4 Rounds 60 Sec Max Distance Row 60 Sec Max Rep Wall Ball 20/14 60 Sec Rest One person will Row for 6o seconds, One

The road to success and greatness is always paved w/ consistent hard work. Outwork your competitors, be authentic and above all else.. Chase your greatness. -Dwayne “The Rock” Johnson Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Sq Clean 80-85% + 10lbs of 1RM 5 x 3 Metcon: 9-7-5 Ring Muscle Ups

Bring a friend Saturday 6/25 for a Free Yoga class from 9:00-10:00am followed by a Free Partner WOD from 10:00-11:00am Note: Bring your own Yoga mat. “What every you do in this life, it is not legendary unless your friends are there to see it” -Barney Stinson Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week

A big Thank you to Mike and the Ascent Protein Team for coming out to sharing there awesome product, knowledge and even joining in on the WOD! If you didn’t get a chance to sample the protein, let Kyle or Kody know and they will get you a sample (while supplies last).  Freedom WOD Classes

Time to GRIND! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Front Squats 75% + 10lbs of 1RM 6 x 6 Metcon: 3 Rounds 400 M Run 30 Box Jumps 24/20 30 Back Rack Lunges (15 each leg) 75/55 Elite Competition Class 1. Snatch EMOMx10: 1 Squat Snatch (these can be done

 “Bend over to the front and touch your toes!” Starting this Saturday, join us at 9:00am for Yoga with Ashley Malmlov! She gears her classes toward making us move better as CrossFitters in the movements we use every week. Do your body a favor and come work on your flexibility. Saturday at 9:00am, bring your