Happy 241st Birthday to the United States Marine Corps U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province,

Happy Birthday to this Cool Kid! Freedom WOD Classes Warm Up: Burpees to the song: When the Fire Starts to Burn, by Disclosure Key Word: Fire Movement of the Week: Accumulate 3 mins Each Leg Every Day High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM Strength: “A5 Week” Bench Press 1 x 5 @ 75% + 10

  Freedom WOD Classes Warm Up: Hollow/Arch Holds Movement of the Week: Accumulate 3 mins Each Leg Every Day High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM Strength: “A5 Week” 3 Sets Unbroken Toe To Bar At 50% of your Max Effort T-2-B + 4 Reps Example my max effort T-2-B was 40, then I will perform

Freedom WOD Classes Warm Up: 15-12-9 KB SDLHP Kipping swings Movement of the Week: Accumulate 3 mins Each Leg Every Day High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM Strength: “A5 Week” Back Squats 1 x 5 @ 75% + 10 lbs 2 x 3 @ 85% + 10 lbs 3 x 1 @ 95% + 10

Congratulations to Fred Porter who is our November athlete of the month! Keep crushing those 12:00pm WODs! Freedom WOD Classes Warm Up: Pizza Boy Movement of the Week: Accumulate 2 mins Each Leg Every Day Partner Calf Crush Strength: “C4 Week” 10 Min EMOM 3 Snatch 75% of 1RM Metcon: In Teams of 3 With

Freedom WOD Classes Warm Up: Plate Warm Up Movement of the Week: Accumulate 2 mins Each Leg Every Day Partner Calf Crush Strength: “C4 Week” 10 Min EMOM 2 Bar MU or 4 Chest-2-Bar Pull Ups Metcon: 13 Min AMRAP 3 Strict Pull Ups 6 HSPU 9 Front Squats 75/45 Elite Competition Class 1.  Strength