It’s time for one of our favorite social events of the year, Christmas Ugly Sweater Party! The party will be from 5:30 – 8:30 p.m on Saturday 12/11. Please RSVP on the FB event and comment what food you’ll be bringing along for the potluck style party! As usual we will be having some fun

We hope the first week of nutrition challenge went well for everyone! Please remember to track your points in the shared google document! Freedom WOD Classes Warm Up: 7 Mins 200 M Run or Row 15 Air Squats 5 Inchworms 15 Russian KBS 5 KB Jefferson Curls 200 M Run or Row Strength: 12 Mins

Freedom WOD Classes Warm Up: 7 Mins 2 Round Tabata :20/:10 Air Squats Banded Curls Alt Lunges Burpees Then: 400 M Run Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 8-10/Side Front Rack Drop Lunges – Video 8-12 Double DB or KB Bent Over Row – Video *Mobility Between Sets: Roll &

Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM Then 2 Rounds: 20 Banded Tricep Extensions 15 Air Squats 10 Z Press (PVC) – Video Then: 1:30 / Side LAX Roll Scap Border Strength: 18 Mins  On a 12:00 clock Every 4:00 (3 Supersets) 8-12 Unbroken Dips (Matador / Rings / Weighted / Banded,

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8/Side Cossack Squat – Video 10 Ring Rows 8/Side Deficit Split Squat (no kb) – Video 200 M Row / .3 Bike Strength: 12 Mins (including set up) On a 12:00 clock Every 4:00 (3 Supersets) 8-10/Side Deficit Split Squat – Video 10-12 Supinated Body Row

Don’t forget to tag CF DNR in your measurements! #Curlvember Freedom WOD Classes Warm Up: 6 Mins 2 Rounds :30 Each Burpees Sit Ups HS or Plank Hold Then 1:30 / Side LAX Roll Rotator Cuff Core or Gymnastics Skills – 12 Mins Option 1: Headstand / Handstand Holds or HS Walk Practice Level 1: