Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 5 Inchworm 5 Down Dog / Up Dog Flow 10 Power Cleans 10 Strict Press Then 2:00 T-Spine roll Strength: 15 Mins 3 x 12 Strict Press ~ 50% Metcon: 11 Mins 11 Min EMOM Min 1: 6 C&J 135/95 Min 3: 50 DU / 75

Congratulations Emma and Scott! They welcomed little Miller Grace Cantril to the world on 5/22/25! We’re excited to meet the newest Hooligan mini! Freedom WOD Classes Warm Up: 6 Mins 4 Round Air Squat Tabata :20/:10 2 Rounds: 10 Kip Swings 10 Ring Rows 10 Barbell Bent Over Rows 10 Barbell Curls Strength: 15 Mins

Freedom WOD Classes Warm Up: 10 Mins  3:00 DU / Single Unders 8 Burpee Broad Jumps 20 Step Ups 15 RDL 15 Deadlifts 5 Inchworms Strength / Technique: 12 Mins 3 x 12 Deadlift ~ 50% *Your sets should be smooth. Try to make every rep the same and focus on good bar path on

We hope everyone had a great Memorial Day and thank you for spending your Saturday morning with us for Murph! Stay swole my friends Freedom WOD Classes Warm Up 7 Mins 500 M Row / .6 Bike 15 Wall Glides 25 Pull Aparts 16 Alt. Lunges :30 / Side Bicep Stretch Core: 10 Mins 2

Tomorrow is Murph! Workout brief will be at 9:00 a.m and the workout will start at 9:15 a.m. Please come in early as needed to warm up Freedom WOD Classes Warm Up: 8 Mins  400 M Run / 500 M Row 20 Pull Aparts 10 / Side DB External Rotations 10 Hip 90/90s 20 Hip

Freedom WOD Classes Warm Up: 10 Mins  3 Rounds: 10 Scap Pull Ups 10 Kip Swings 5 / Side PVC Around The World 10 PVC Pass Throughs 10 Band Pull Aparts Strength: 10 Mins 2 x Giantset 3-5 Strict Pull Ups 10-15 Kipping Pull Ups 3:00 Rest Technique: 5 Mins Rope Climb Metcon: 15 Mins