Information for the Ugly Sweater Christmas Party has been posted in our Facebook Event! Saturday, December 10th from 5-8 p.m.
Please RSVP and comment in the event with the dish you will be bringing to the Potluck!
Click here to RSVP

Freedom WOD Classes

Warm Up: 10 Mins
6:00 Circuit
8 Ring Rows
10 Alternating Lunges
1 Lap Bear Crawl (N-S-N)
Then:
5 Inch Worms
1:30 / Side LAX Roll Glutes

Strength: 12 Mins
3x Superset
10-12 Single Leg Hip Thrust – Video
10-12 Bulgarian Split Squats – Bodyweight

Metcon: 18 Min Cap
2 Rounds For Time:
20 Curtis P’s 75/55 – (Hang Power Clean + Lunge + Lunge + Push Press) – Video
2 Laps Bear Crawl (N-S-N x 2)
25 Ring Rows

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers