It’s time for one of our favorite social events of the year, Christmas Ugly Sweater Party! The party will be from 5:30 – 8:30 p.m on Saturday 12/11. Please RSVP on the FB event and comment what food you’ll be bringing along for the potluck style party!
As usual we will be having some fun with a White Elephant gift exchange. If you’d like to participate bring in a wrapped gift with a value of $25 or less. If necessary please mark the gift as “18+” or “21+”

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
:15 Ring Support
5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Back Rack Push Press
1 Bear Complex (1 cluster + 1 back rack thruster)

Core or Gymnastics Skills – 12 Mins
Option 1: Ring Stability and Progressions
Level 1: Ring Supports / Skin the Cats
Level 2: Ring Inversion Holds
Level 3: Back Lever Progressions or Ring MU Drills

Option 2: Core – 9 Mins
6 Round Rotating Tabata :20/:10
MB Pike Ups
MB Russian Twists
Spiderman Crunch

Metcon: 20 Min Cap
“Bear Complex” 4 Rounds (instead of 5) For Load:
Complete 7 Unbroken Sets of this complex: Video
1 Cluster + 1 Back Rack Thruster
OR
1 Power Clean + 1 Thruster + 1 Back Squat + 1 Back Rack Push Press
*Try to increase weight each round while maintaining unbroken for all 7 reps. If you have to set the barbell down before all 7 reps are completed then drop weight the next round.*