Happy 12th Birthday Klyde aka Monster! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 15 Banded good mornings 6 The World’s Greatest Stretch video(3 per side) 15 Empty barbell RDLs 10 Burpees Week 14: Load Strength: 20 Mins Deadlift using 90% + 10lbs of your 1RM to calculate load 2 min rest/mobility between sets

Freedom WOD Classes Warm Up: 10 Mins 1:00 Double under practice then 10 Inch worms 10 Air squats 10 Push ups 10 Squat jumps 10 Push ups Week 14: Load Strength: 20 Mins Bench Press using 90% + 5lbs of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 = 75%

Freedom WOD Classes Warm Up: 10 Mins 100m Run 10 Air squats 100m Run 10 Cossack squats 100m Run 10 Empty BB back squats 100m Run 10 Empty BB thrusters Week 14: Load Strength: 20 Mins Back Squat using 90% + 10lbs of your 1RM to calculate load 2 min rest/mobility between sets 65% X

Voting Just Got Extended out to September 5th! Please make sure you are voting and getting your friends and family to vote! Click the link below Or Look For The QR Codes Hanging In The Gym. There Are QR Codes Our Other Athletes That Have Small Businesses And Could Us Your Vote As Well! NoCo

Saturday Partner WODs are back! 10:00am – 11:00am Metcon: 35 Min Cap  “Wet Noodle” [TEAMS OF 3] 3 Rounds for time: 150-120-90 Carlorie Row 45 Thrusters (115/85) 15 Rope Climbs / KB Rope Hoist Time cap 35 min

Freedom WOD Classes Warm Up: 10 Mins 20 banded pull aparts 20 banded pass throughs 10/side single arm banded shoulder press Down And Back Samson Stretch 10 kip swings Down And Back Plate Overhead Walk 5 Knee to Elbows Week 13: De-Load Strength: 12-15 Mins Snatch using 90% of your 1RM to calculate load 40%