Freedom WOD Classes Warm Up: 10 Mins 250 M Row / .3 Bike Then 2 Rounds: 20 Pull Aparts 10 / Side DB Ext Rotation 10 Wall Glieds 10 Ring Rows 10 Kip Swings Intervals – 8 Mins Row / Bike Intervals :30 Work / :30 Rest x 8 Mins *accumulate as many calories as

Friday is the last day to preorder your Murph shirts! Don’t miss out on these bomb diggity pieces of eloquent fashion. Freedom WOD Classes Warm Up: 8 mins 1:00 DU / Singles 8 Lift Offs 8 Clean Deadlifts 8 Clean High Pulls 8 Power Cleans 8 Front Squats 8 Strict Press 8 Push Press 8

Murph shirt registration deadline is Friday! Sign up at the front counter. Lucas Richmond has also offered his 50% discount for TYR footwear to all of you Hooligans. Take a look at their website and write down the sku number to get to Luke before the end of the week! Freedom WOD Classes Warm Up:

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion,

Freedom WOD Classes Warm Up: 7 Min Cap 30/24 Cal Bike 10 Push Ups w/ 2 second negative 10 Wall Glides 20 Pull Aparts 10 Push Ups w/ 2 second negative *Share bikes. Go in any order to use a bike Strength: 9 Mins Every 3:00 x 3 Rounds 5 Bench Press 80-82% Metcon: 18

Hooligans!! How many of you are brutally sore after Murph? We might not have the cure, but we are renting some recovery items for you to use. We have a 12 person mobile sauna coming out and a few ice baths as well. And… Once we’ve finished recovery, we’d like everyone to stay for a