Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Four: De-load EMOM for 10 Min 3 Position Snatch at 50-60% 1RM Pockets Above Knee Below Knee Metcon: Tabata 20/10 Hang Power Snatch 75/55 1 Min Rest Toe-2-Bar 1 Min Rest Row For Cal 1 Min Rest Plank Press Elite Competition Class 1.

Val gives yesterdays Hero WOD two thumbs ups! Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Shoulders/Calves Strength: Week Four: De-load 10 Min EMOM 1 Push Jerk + 2 Split Jerks 65 +10lbs % 1RM Metcon: 10-1 Strict Press 135/95 50-45-40-35-30-25-20-15-10-5 Double Unders Elite Competition Class 1. Barbell Conditioning With a running clock… A. At the

In Memory Of Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin Deford, 24 Sean Misner, 26 Garret Zuppiger, 27 Travis Carter, 31 Grant McKee, 21 Travis Turbyfill, 27 Andrew Ashcraft, 29 Kevin Woyjeck, 21 Anthony Rose, 23 Eric Marsh, 43 Christopher

July 2016 Athlete of the Month

Post WOD bro sesh with Chris Lewis and Craig Nowakowski. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Back Squat 85% + 10lbs of 1RM 10 x 3 Metcon: In Teams of 3 50-40-30-20-10 Row for Cal Bench Press 135/105 Pull Ups Rotate as needed but in order row to bench,

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Sq Cleans 85-90% +10lbs of 1RM 5 x 1 Metcon: 13.1 17 Min AMRAP 40 Burpees 30 Snatch 75/45 30 Burpees 30 Snatch 135/75 20 Burpees 30 Snatch 165/100 10 Burpees AMRAP Snatch 210/120 Elite Competition Class 1. Clean and Jerk EMOMx10: 1