Welcome Back! We hope everyone had a great holiday/break.

This is the last day of the Shopboxbasics attendance chanllege. Who will win the $100.00 gift certificate?

Make sure you don’t miss out, Monday is the last day of our Black Friday 15% off products and apparel.

Freedom WOD Classes

Warm Up:
4 min Pizza boy

Strength:
5 min EMOM
Back Squat at 85% of 1RM x 3 reps

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

Metcon:

TBA! There is a special wod to welcome everyone back!

Every minute on the minute do the number of burpees indicated in the minute.

Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If  you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty. Penalties will be done at the end of the 20 mins.
Each burpee missed = 1 Cal row

1)  20 burpees
2)  7
3)  13
4)  10
5)  1
6)  19
7)  4
8)  16
9)  8
10) 12
11) 3
12) 17
13) 5
14) 15
15) 11
16) 9
17) 18
18) 2
19) 14
20) 6

Elite Competition Class

1. Conditioning
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees

2. Snatch
Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Squat Snatch

3. Squat
A. Work up to a heavy double bottom up Front Squat – demo video
B. 2×8 Front Squats