Warm Up: 10 Min Bear Crawl Musical Chairs  https://www.youtube.com/watch?v=-bt-g8WiAMc Strength: 6 Min Rotating ½ Tabata 20/10 (this will be 6 mins long) V-Ups Russian Twist 15/10 plate Flutter Kicks Metcon: 15 Min 15 Minute Versus AMRAP: Alternate 200 M Runs, while other partner performs as many reps as possible at the following station Rounds 1

Don’t miss out on the Severson going away party this Sunday 4:30pm at Maxline! Warm Up: 8 Min 15 Air Squats w/3 sec pause at the bottom 400 M Run Mobility: 10 Min Quad Smash Strength: 10 Min 15 Min to establish a 1RM ME: Pull Ups Metcon: 15 Min 150 Wall Balls EMOM 4

Warm Up: 10 Min 20 Double Unders or Double Under attempt (no singles) 10 Single Leg Broad Jump Squat 8 Inch warms 10 Straight Leg DL w/unloaded barbell Strength: 15 Min 15 Min to establish a 1RM Deadlift Note: Your back must be flat for the lift to count Metcon: 20 Min 10 Rounds 1

Share with your friends on Facebook, Instagram, and Twitter. Help us spread the word for August Liberty Fundamentals! Remember, you get $20.00 off your membership for every friend that signs up. Your friend will also get $20.00 off their next full paid unlimited membership month.  CFDNR Hooligans Running Club: Reservoir Ridge Make sure to bring

ATTENTION: We are taking pre-paid pre-orders for Ascent and Progenex products. You have until the end of the week to order what you would like. Note you must pre-pay for us to order your request. There is a sign up sheet at the front desk.   Freedom WOD Classes Warm Up: 10 Min 2 Rounds

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