What a great Christmas party! Thank you to everyone that joined in on the festivities and amazing food.

Just a heads up the 2:00 class will not be available until mid to late January 2016. To all the students heading back home for the holidays, have a wonderful Christmas and New Year!

Freedom WOD Classes

Warm Up:
DROMS

Strength:
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

Metcon:
CrossFit Opens WOD 14.1
10 Min AMRAP
30 Double Unders
15 Snatch 75/55

Elite Competition Class

1. Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

2. Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground