Guess What Day It Is!?!?! Chest Day Baby! Freedom WOD Classes Warm Up: 10 Mins 60 sec DU Practice Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Hanging Marchers video 10 Beast To Knee Drive video 10 Kipping Knee-2-Elbow 10 Push Ups Week 1: Load Strength: 15 Mins Bench Press

Great Job On The First Day Of The New Program! Let’s Keep The Momentum Going And Crush Todays Strength And Metcon! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 30 sec /side In Place Samson Stretch 10 Alt Cossack Squat 10 Alt Lunges 10 Air Squats 60 Second Bike/Row Week 1: Load Strength: 20

New Strength Program Starts This Week! Here Is The Weekly Strength Breakdown Monday: Cleans and Jerk Tuesday: Back Squats Wednesday: Bench Press Thursday: Deadlift Friday: Snatch It is very important you use the correct % when each day/lift round down rather than up. If you do not listen to the above the weight increases that

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