**5:30am & 6:45am Classes Canceled**

Forecast is calling for up to 14 inches of snow. Currently we are still planning on a normal schedule from 12:00pm and on, however we will continue to monitor the weather and will cancel classes accordingly. Keep an eye on FB/IG as well as Mindbody for class cancellations.

Freedom WOD Classes

Warm Up: 10 Mins
90 Sec /side Couch Stretch
Then
2 Rounds
25ft Walking Samson Stretch
5 Ring Rows
5 Air Squats
5 Banded Lat Press Downs
5 Push Press

Strength: 15 Mins 
Thruster
7 Rep Max (10 min)
7 Reps @ 90% 5RM (5 min)
7 Reps @ 85% 5RM

Metcon: 15 Mins Cap
For time:
50ft Walking Lunge (N-S down and back)
12 Strict Pull Ups
36 Sit Ups
50ft Walking Lunge
10 Strict Pull Ups
30 Sit Ups
50ft Walking Lunge
8 Strict Pull Ups
24 Sit Ups
50ft Walking Lunge
6 Strict Pull Ups
18 Sit Ups
50ft Walking Lunge
4 Strict Pull Ups
12 Sit Ups
50ft Walking Lunge
2 Strict Pull Ups
6 Sit Ups