Congratulations to our December athletes of the month, Katie & Felicia!!! These ladies have been with us since March and have been working their butts off every day and have seen huge improvements! It’s been so fun to watch you two get stronger and move better!

Freedom WOD Classes

Warm Up:
3 rounds
5 Hang Power Cleans with Unloaded Bar
7 Push Press with Unloaded Bar

Movement of the Week:
5 Mins to perform Every Day
You have 5 Mins to accumulate as much time as possible in a L site/tuck hold
from a hanging position i.e. pull up bar or rings, or using parallette or boxes in place of parallette

Strength:
Max Out Week
15 Min to establish a 1RM
Strict Press

Metcon:
No Ghost Ridding and the goal is to get through each round unbroken on both movements.
21-15-9
Hang Power Cleans 115/80
Hand Stand Push Ups

Elite Competition Class

1. Clean
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

2. Front Squat
(70%/5)4

3. Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees