Saturday 07/04/2026

WOD
"FREEDOM 250"
TEAMS OF 2
FOR TIME
2.5 Mile Run (together)
250 Wall Balls 20#/14#
250 Burpee to Bar (6in)

Friday 07/03/2026

WOD
"Rockets' Red Glare"
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)

Strength 
Shoulder Press 1x3
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack 
(Score is Weight)

Thursday 07/02/2026

Accessory 
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT        
**Freedom (Advanced):**  
Handstand Walk or Freestanding Handstand Hold
**Independence (Intermediate):**
Kick Ups/Box Pike Walk    
**Liberty (Beginner)**
Bear Crawl/Wall Walk

WOD
"Purple Mountains' Majesty"
10 ROUNDS FOR TIME:
10 Kettlebell Swings 55#/35#
50ft Kettlebell Lunge 55#/35#

Wednesday 07/01/2026

Strength 
"Broad Stripes and Bright Stars - Part 1"
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-

WOD
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)