Freedom WOD Classes Warm Up 10 Mins  200 M Run 20 Cossack Squat video 20 Second Hanging Marchers video 20 Push Ups 20 Second Plank Hold Shoulder Taps video 100 M Pinch Plate Farmer’s Carry 25’s/15’s video Strength:  Week “B” 12 Min Core and Hip-flexor Strength 3 Rounds 45 Sec Left Leg Copenhagen Plank with Hip

Freedom WOD Classes Warm Up: 10 Mins Row for 2 mins at a nice warm up pace 20 PVC/Banded Pass Throughs Down and Back Walking Sampson Stretch Then 2 Rounds 8 Strict Press 8 Push Press 8 Jerks Strength: 20 Mins  Week “B”: 16 Mins Strength: Every 2 Mins Complete (6 mins) Build to a

Freedom WOD Classes Warm Up 10 Mins 15 Scap Pull Ups 15 Scap Push Ups 15/side Front and Lat Kicks Then 2 Rounds: 10 Air squats 5 Box Jumps 5 Inchworms downward dog/cobra flow 5 Double Push Ups to Wall Walk 10 Jumping Pull Ups W/Negative Strength/Conditioning: 20 Mins Cap Week “B” 12 Mins (allow

We all new it was coming and we are going to keep hounding you until you vote! So you might as well get it done now! Click the link below to cast your vote. Remember you can vote as many times as you have emails! https://vote.nocostyle.com/health-and-wellness/crossfit Freedom WOD Classes Warm Up: 10 Mins Burpees to

“America F-Yeah” Freedom WOD Classes Warm Up: 2 Rounds: 200m Run 5 Inchworms 5 Step up/down Burpees 10 dual KB Deadlifts 5 Burpees Metcon: 40 Min Cap “America’s 250th Birthday” Partner WOD – 250 Reps Each For Time – 40 min cap Each partner must complete 250 total reps. Split the work however you’d like—partners

Congratulations to Liza White! She is our Q2 attendance winner, landing her a fresh pair of CFDNR custom Nike Metcons! Liza qualified for the quarterly drawing by making 47 classes over the last three months! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Clean Deadlifts 10 Clean