Save the Date! Saturday December 10th
Christmas Ugly Sweater Pot Luck White Elephant! Facebook event with more details coming soon.

Freedom WOD Classes

Warm Up: 8 Mins
4:00 Row or Bike
10 Ring Rows
15 Band Lat Press Downs
10 Kip Swings
10/Side DB External Rotations

Strength: 15 Mins 
3 x Superset
6-10 Ring Rows as hard as possible
12-15 / Side RNT Single Arm DB Row – Video @ 6:00
OR
10-12 Cable Machine Lat Press Downs
12-15 / Side RNT Single Arm DB Row – Video @ 6:00

Metcon: 15 Min Cap
For Time:
10 Bar Muscle Ups or Pull Ups
500 M Row or .7 Mile Bike
20 C2B Pull Ups or Pull Ups
500 M Row or .7 Mile Bike
30 Pull Ups
500 M Row or .7 Mile Bike

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps 
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs 
Tricep Extension 
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions 

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext 

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows