For the month of  November we will be having an ATTENDANCE competition. There will be a prize from ShopBoxBasics.com to the person that has the best attendance over the month of November. The way it works: You MUST sign up and SHOW up for class everyday to get credit. If you sign up and don’t show up you will loose a point, so if you know you can’t make it to a class you have signed up for then remove your name from the class. If you show up with out signing up you will loose a point. The same goes for being late, If you are late to class you will loose a point.

Freedom WOD Classes

Med Ball Hot Potato

Strength:
4 Rounds or 12 mins
5 Scap Pulls
3 Kipping Pull Ups
5 T-2-B
The goal is to go unbroken each round

Metcon:
3 Rounds: 1 min at each station for ME reps
Air Squats
KB Swings 53/35
Alternating lunges
Ring Push ups / Push ups
1 min Rest

Elite Competition Class

1. Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

2. Gymnastics Work
21-18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.