Christmas Eve and New Years Eve we will only have two classes at 9:00 a.m and 10:00 a.m. The holiday schedule is updated on Mindbody for the next two weeks so please take a look and sign up before showing up.
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
15 Pull Aparts
5 Strict Press
5 Split Jerks
10 Alt. Lunges
10 Sit Ups
Strength: 12 Mins
12 Min EMOM
Min 1: 4 Strict Press + 6 Push Press + 2 Split Jerks – @75% of Strict Press
Min 2: Rest
Min 3: 10-17 T2B *Increase 1 rep from last week
Min 4: Rest
Mobility: 6 Mins
1:30 / Side Glute Roll
1:30 / Side Glute Stretch Pigeon or other
Metcon: 14 Mins
14 Min AMRAP
22/18 Cal Row or Bike
2 Laps of Bear Crawls – wall to wall N-S-N = 1 lap
24 Alt Goblet Lunges (35/20 KB or DB)
