November is here! Who is going to have the best Attendance over this month and win?
Rules of the GAME:
1) Sign up for class on mindbodyonline
2) Show up to class; If you don’t you loose a point
3) Be on time; This means before the start of class you are ready to go. This does not mean you are changing when its time to start class. If your late then you loose a point
4) If you can’t make it to the class you signed up for then take your name off the list.
5) If you show up without signing up then you don’t get your point.
6) You get points for every class you sign up for and show up to, including coming to open gym and WOD class in the same day. Up to two point a day. But you must have a plan when coming to open gym. You will not receive credit for coming to a class not doing anything.
Freedom WOD Classes
Farmers and Lumber Jacks
5 min EMOM
Back Squat at 80% of 1RM x 3 reps
75% x 3
80% x 3
400 meter Run
25 Wall Balls 20/14
15 Pull Ups
Elite Competition Class
40 Box Jumps (24/20)
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
work up to a heavy set of 5 Back Squats