Murph is next Saturday! The workout begins at 9:15 a.m. Workout breakdown at 9:00 a.m. Please show up with enough time to warm up before AND sign up on Mindbody so we have a head count. Freedom WOD Classes Warm Up 9 Mins 2 Rounds 7 PVC Pass Throughs 7 PVC Windmills 7 PVC OH

We’re coming to the end of Murph prep! Coach Bryan is going to take us to the finish line with the last two weeks! Hero WOD: U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire

Freedom WOD Classes Warm Up: 7 Mins  2 Rounds :30/sd Ankle circles :30 Standing hip circles :30 hollow body hold :30 banded monster walk :30 jump rope :30 shuttle run Conditioning:  10 Mins Every 5:00 x 2 Rounds 600 M Run OR 750 M Row Metcon: 24 Min Cap “Liz Lemon Party” Buy-in: 1 mile

Murph Shirt Pre-Order deadline is approaching! Get yours in before 5/13 Freedom WOD Classes Warm Up: 8 Mins  2 Min row then 2 Rounds 8 Ring rows 8 Seated banded lat pull down 16 Glute bridges 8 KB RDL Strength: 16 Mins 3 x Giantset 3-5 Strict Pull Ups 10-15 Kipping Pull Ups 15-20 /

The deadline to order your Murph shirts is coming up! Get your name on the list before 5/13 Freedom WOD Classes Warm Up: 12 Mins  1:00 PVC ROM 1:00 Hip & ankle opener 1:00/sd LAX T-spine 2 Rounds 10 Squat therapy squats – Video (3-5 sec decent) 5 Snatch grip DL 5 Snatch hang high

Olympic lifting will change over this month. Snatch Tuesdays C&J Thursdays Freedom WOD Classes Warm Up 8 Mins 1:00/side LAX chest 20 Banded pull aparts 20 Banded tricep extension 10/sd Banded woodchoppers 20 Deadbugs Strength: 14 Mins 3 x Superset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest Metcon: 16 Min