The Christmas tree is up!
If you have the means to give a little bit this year, please take a look at the ornaments on the tree. They have wishlists attached to them from at risk youth within the Rocky Mountain Kids Child Protection Agency. If you’re able to donate a gift then please cross off the item from the wishlist and leave the ornament on the tree. Bring the gift in unwrapped and leave it under the tree with the kids name attached before 12/18.
Thank you for helping make their holiday season a little sweeter!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
15 Banded Y’s
15 Banded T’s
10 / Side DB External Rotations
Wall to Wall Samson Stretch
10 Alternating Lunges
5 KB Jefferson Curls

Strength: 14 Mins 
10-8-8-6 Pull Ups / Muscle Ups – as hard as possible
ex: Ring Row / Strict / C2B, etc

Metcon: 15 Min Cap
Complete the following for time:
3 Rounds:
15 Russian KBS 53/35
12 Alternating Reverse Lunge Wallballs 20/14
9 Box Jump Overs 24/20
2:00 Rest
Then Complete 3 More Rounds

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations