Warm Up: D.R.O.M.S 400 m Run Mobility: Ankle/Hips/Shoulders Strength EMOM for 10min, climbing in weight if appropriate Hang Power Clean + Squat Clean Metcon: “Nasty Girl” 3 Rounds 50 Squats 7 Muscle Ups (2:1 pull ups and dips) 10 Hang Power Cleans Elite Competition Class 1. Strength Back Squat 10-8-6-4-2 2. Conditioning AMRAP 7: 5

After all the scores have been added in Greg Opper is 6th in the region 139th in the world for men’s masters 50-55, Annie Campain is 1st in the region for Teenage Girl’s scaled 16-17 year olds, Garrett Harger is 49th for Teenage Boy’s 16-17, Marie Van Dyne is 409th in the Women’s division with

Great Job to everyone that did 16.2!! We know some of you may want to re-due 16.2. With that said open gym 9:00am and 12:00 are the only times you may try. You will have to find a fellow athlete to judge you and you must work around the classes that are going on during

  The opportunity is there, smile and introduce yourself to 16.2! Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Quad and calf smash Skills: Metcon: 4 Round Vs. KB Swings 20 V-Ups 1 Athlete accumulates as many KB Swings as possible while the other performs 20 V-Ups. 1 Round is complete after both athletes have performed

Don’t be afraid to chase greatness. All it takes is all you’ve got. Warm Up: D.R.O.M.S Mobility: Ankle/Hips/Shoulders Strength EMOM for 10min, climbing in weight if appropriate High Hang Power Clean + Power Clean Metcon: 10-1 Power Clean 135/105 Burpee Bar Overs Elite Competition Class Rest day

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: EMOM for 5 mins 10 Toe-2-Bar beginner/intermediate 15 Toe-2-Bar intermediate/advanced Metcon: 20 min EMOM Odd min 10 Wall Balls Even min 3 MU (3 Ring Row & 3 Ring Dips) Elite Competition Class 1. Snatch 3 sets of 3-Position Snatch at 70% of 1RM Pos. 1: High Hang,