Make note of the reduced hours today, No 6:20 or 7:20 classes. We are closed Saturday. Back open for normal hours on Monday! Don’t forget to get set up on Auto Payment to keep your current rate! Rates increase on January 1st. There is no contract associated with auto payment, however we do require a

Freedom WOD Classes Warm Up: Row 500 M Movement of the Week: 2 Mins Per Arm Shoulder Smash Strength: 5 Min EMOM Burpees 5 Beginners/Intermediate 10 Intermediate/Advanced 5 Min EMOM Toe-2-Bar 5 Beginners/Intermediate 10 Intermediate/Advanced Metcon: 13 Min AMRAP 5 Hand Stand Push Ups 10 Deadlifts 95/65 15 Floor Press 95/65 No Ghost Riding! Elite

Saturday Yoga and Mobility classes are being moved to 12:00pm starting January 7th. Ashley and Miro are here to help you improve your movements and get rid of any nagging aches you might have from lack of mobility. $5.00 drop in or $10.00 for the month. Lets start 2017 off the right way, better movement

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

Freedom WOD Classes Warm Up: 3 Rounds 5 Hang Snatch With PVC Pipe or Unloaded Bar Bell 5 Burpee Broad Jumps Movement of the Week: 2 Mins Per Arm Shoulder Smash Strength: Snatch 1RM Max Metcon: 200 M Run Or 25o M Row 10 Burpees 10 Squats 10 Rounds Elite Competition Class The next few

Freedom WOD Classes Warm Up: Plat Warm Up Movement of the Week: Tricep Smash https://www.youtube.com/watch?v=lEbdcYUSTBQ Strength: Max Out Week 3 Rest Day! Metcon: In Teams Of Two “Partners Gone Bad ish” 15:00 AMRAP of 40 Reps At Each Station Power Snatch 75/55 Russian KB Swings 53/35 Box Jumps 24/20 Push Press 75/55 200 M Run