Remember to sign up for Miro’s Mobility on Saturday morning! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Back Squats 85% of 1RM 10 x 3 Metcon: Teams of 3: One person working at a time 100 Cal Row 100 Bench Press 135/95 75 Cal Row 75 Bench Press 135/95 50

LETS GO! Danny Straub Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Sq Cleans 85-90% +5lbs of 1RM 5 x 1 Metcon: 3 min AMRAP 400 m run 10 Power Cleans 135/95 20 Pull ups 30 KB swings 53/35 rest 2 min 5 min AMRAP 400 m run 10 Power Cleans

June 2016 Athlete of the Month

Flint and Karey Jamison coupling up on Saturday’s Murph WOD.. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Jerk 85% of 1RM 10 x 3 Metcon: 10-1 Front Squats 135/95 Toe To Bar The goal should be to try and go unbroken all all sets. Elite Competition Class Follow the designated

Outstanding turnout for our Memorial Day Murph WOD! Over the holiday weekend we had over 70 people complete The Murph WOD. Thats over 7,000 pull ups, 14,000 push ups, 21,000 squats, and 140 miles ran to show support and to say thank you to all of our Service Men and Women past, present and future. 

Have a great Memorial Day, and Never Forget those that gave everything! Strength: Week Three: Functional Over Reaching Front Squats 85% + 5lbs of 1RM 10 x 3 Metcon: Open Gym