The deadline to order your Murph shirts is coming up! Get your name on the list before 5/13 Freedom WOD Classes Warm Up: 7 Mins  Down & Back High Knee Butt Kick Walking Samson Stretch Inchworms – Down only, not back Zombie Walk – Video Strength: 12 Min Cap 1 Mile Run / 2000 M

We will be closed on Memorial Day, Monday the 26th. Freedom WOD Classes Warm Up 10 Mins 2 Rounds: :30 HS Hold 10 Clean High Pulls 10 Power Cleans 10 Back Rack Lunges Then 3:00 DU Practice Strength: 14 Mins 2 x Superset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest

Murph is this Saturday! Please register for the 9:00 a.m heat on Mindbody to give us a head count. If you can’t make that time, you are welcome to do it during open gym another day. Freedom WOD Classes Warm Up 12 Mins 5:00 Easy Row / Bike 2 Rounds 10 Scap Pull Ups 10

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 5 Inchworm 5 Down Dog / Up Dog Flow 10 Glute Bridge 10 Single Leg Glute Bridge / Side 10 Air Squat Strength: 16 Mins 3 X Superset 12 / Side DB Front Foot Elevated Split Squat – Video 8 / Side Goblet Cossack Squat –

Freedom WOD Classes Warm Up: 10 Mins 5 Clean Deadlifts 5 Clean High Pulls 5 Power Clean 5 Push Press 5 Split Jerks Warm Up Clean & Jerk in remaining 10 mins Strength: 16 Mins 3 x Superset 5-8 Weighted Dips 12-15 DB Chest Press 3:00 Rest BT Sets Metcon: 9 Mins “Hide & Seek”

Following Murph on Saturday the 24th, we’ll have an IV bar and ice baths for you to recover! Some products from the IV bar will be complimentary, and others available for purchase. See you there jabronies! Freedom WOD Classes Warm Up: 10 Mins  2 Rounds: 200 M Run 10 Burpees Then: 1:00 / Side Couch