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VACATION

Freedom First will be closed from Monday 21 July 2014 - Friday 25 July 2014 for vacation. Daily at-home WODs will be posted or you can take that rest week that you never want to. We will be back for NO EASY DAY on Saturday 26 July 2014. Have a great week!

Upcoming Events & Seminars

News

22 July 2014

12 min AMRAP 10 each leg Lunges 10 star ...

21 July 2014

5 RFT 15 air squats 15 push ups 15 plyo ...

18 July 2014

Skill: DUs 4 RFT 50 DUs/150 SUs Run 200M    

17 July 2014

Skill: Press Strength: Press 5 x 5 WOD: 3 rounds for ...

16 July 2014

Skill: Squat clean WOD: EMOM 20 mins 1 Squat ...

15 July 2014

Skill: KB snatch 15 min AMRAP 5 Right arm ...

14 July 2014

Skill: Back squat Strength: Back squat 5 x ...

11 July 2014

Skill: OHS WOD: 21-15-9 OHS 115/75 burpees   Finisher: 8 Full body levers  

10 July 2014

Skill: Muscle up progression 8 rds 20:10 ABATA: V-ups scaled ...

9 July 2014

Skill: Deadlifts Take 10 mins to establish 1 ...

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