Significant others, family members & kiddos are invited too!

Don’t forget to post what you’re bringing for food. You can bring your drink of choice.

The White Elephant gift exchange is for the adults (no kiddos). That will start around 4:30pm. Please bring your WRAPPED gift and we will be drawing numbers for which order we go in. Gifts can only be stolen twice before they are dead.

See you all on Sunday!!

Freedom WOD Classes

Warm Up:
Plate Warm Up

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
Deadlift

Metcon:
In Teams of Three
10-1
Bench Press 135/95
Cal Row
Deadlift 155/110

Athlete A will start at the Bench Press station.  Athlete B will start at the Rowing station.  Athlete C will begin on the Deadlift station.  3,2,1 go…each athlete must complete 10 reps of that particular movement.  Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement.  After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station.  At this point they are back where they began the wod.  This is the start of round 9.  They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps…stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.

Elite Competition Class

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3

3. Back Squat
(80%/3)8

4. Conditioning
“Open 16.4”
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9′ Target
55 Calorie Row
55 HSPU