LAST CALL! Sign up for the nutrition challenge and get your InBody scan this week! Ana’s breakdown will be at DNR Saturday from 9:00-10:30 am. Then you can join us for our Monthly Coaches Throwdown workout at 10:30 a.m. For the past 6 months we’ve been getting together on the 1st Saturday of each month

Freedom WOD Classes Warm Up: 8 Mins  2 Rounds: 5 Negative Pull Ups 10 Band Lat Pull Downs 10 Band Face Pulls 10/Side Upside Down KB Press 10/Side Lunges Strength:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody

The nutrition challenge kicks off this Saturday! Remember to get signed up at the front desk and get an InBody scan this week. You can also come to the meeting Saturday to see what it’s all about before you register. Freedom WOD Classes Warm Up 10 Mins 3:00 Bike :30 Mountain Climber 20 Band I’s

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff;

Freedom WOD Classes Warm Up: 8 Mins 2:00 Jump Rope Then 2 Rounds: 10 Scap Push Ups 20 Tibia Raises – Video 10 Strict Press 10 Sissy Squat – Video Strength: 12 Mins 2 x Giantset 5-8 Dips – weighted if possible 15-25 DB Bench Press 3:00 Rest Technique and modifications for pistols: 5 Mins

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 RDLs 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Push Press Strength: 24 mins 4:00 Warm Up 3 x 10 Power Cleans – touch n go – build to heavy with good technique 2:00 Rest BT Sets 4:00 Warm Up, Then: 3 x