Parents, Kids Fits is coming back! Every Saturday starting January 7th from 9:00 to 9:50am. Contact Kyle or Kody for details.

Freedom WOD Classes

Warm Up:
2 Rounds
4 Kipping Swings
4 Toe-2-Bar
10 Russian KBS

Movement of the Week:
2 Mins Per Arm
Shoulder Smash

Strength:
5 Min EMOM
Burpees
5 Beginners/Intermediate
10 Intermediate/Advanced

5 Min EMOM
Pull Ups
5 Beginners/Intermediate
10 Intermediate/Advanced

Metcon:
10-9-8-7-6-5-4-3-2-1 reps
Hang Power Cleans 95/65
Sit ups
Box Jumps 24/20

Elite Competition Class

1. Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

2. Conditioning
3 Rounds:
500 Meter Row
12 Push Jerks (155/105#)
15 T2B