Congratulations to Katelyn Wagner for winning the ShopBoxBasics November Attendance Challenge! She attended a total of 56 classes over the month of November sometimes coming 3 times a day. However we did only allow for 2 times a day to count toward the challenge which gives her an official  total of  48!  Marie Van Dyne came in a close second with 44 total classes for the month of November! WOW! Great job everyone..

Freedom WOD Classes

Warm Up:
10 min Mobility
Coaches choice

Strength:
5 min EMOM
Strict Press at 85% of 1RM x 3 reps

10 min to Jerk
Warm ups set then
80% x 5
85% x 3

Metcon:
“Randy” 10 min cap
75 Power Snatch 75/55

Rest 3 minutes

“Annie” 10 min cap
50-40-30-20-10 reps
Double Unders
Sit ups

Elite Competition Class

1. Clean
A. 2×2 Hang Squat Clean
B. 2×2 Low Hang Squat Clean
C. 2×2 Squat Clean
D. 1 Hang Squat Clean
E. 1 Low Hang Squat Clean
F. 1 Squat Clean

2. Conditioning
21-18-15-12-9-6-3
Front squat, 155/105 – no Rack
C2B Pull up

3. Gymnastics
25 Strict HSPU
25 Kipping HSPU
10 Strict HSPU
10 Kipping HSPU