Freedom WOD Classes Warm Up: 7 Mins 3 Rounds or 7 Mins 15 Banded Victories 10 Wallballs (focus on timing) 5 Box Jumps 3 Over Unders / Side Strength: 12 Mins  3 Rounds on the 3:00 15 HSPU (If you have an Rx strict HSPU then work kipping. Otherwise, hardest ->easiest) *This is a chance

Warm Up (5 Mins) 500 M Row 10 Inchworms to Cobra 12 Fire Hydrants/side Core (8 Mins) Rotating 1/2 Tabata (16 rounds total) Toe Touches Lateral Plank Tucks Bird Dogs Russian Twists Metcon: 16 Mins 16 Min AMRAP 250 M Row 20 Sit Ups 15 MB Cleans

Happy Holidays from the Knapp and Liquori Family! Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit For Quality: 7 Power Snatch 10 / Side Barbell Floor Sweeps 7 Push Ups 10 Banded Pass Throughs Strength: 13 Mins  8 Minute “Pacing” EMOM: Odd: 5 Snatches @72% – Perform 1 Rep Roughly Every 10 Seconds (No

Warm Up (8 Mins) 3 Rounds :30 Banded Press :30 Plate Runners :30 Spealler Rolls :30 Jumping Jacks :30 Rest Bike Intervals (4 Mins) :30 Arms Only :30 Sprint :20 Arms Only :40 Sprint :10 Arms Only :50 Sprint 1 min Easy Bike Metcon: 12 Min 12 Min AMRAP Ladder 1 Burpee Box Overs 2

Merry Christmas Hooligans, we hope you enjoyed time with family and friends! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 15 Banded OHSq (pull band apart overhead) 10 Front Squats (unloaded barbell) 5 Inchworms Then :30 / Side Samson Stretch Strength: 24 Mins  3 x Giantset – Every Other 3:00 Perform All 30 Squats

CrossFit has done so much for so many people, including many of us. Its accessibility to the masses and infinite scalability allows for anyone to try it. We believe 100% in the methodology of CrossFit, but we also know that group classes have certain limitations. Personal training also comes with pros and cons, but can