Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 Band Air Squat 10 Burpees 5/Side DB Shoulder 2 Overhead 1:00 HS Hold Strength: 12 Mins 8 Min EMOM: Min 1: Max Rep Back Squat 135/95 or ~ 50% Min 2: Rest Metcon: 15 Mins “Weapons” 15 Min EMOM Min 1. 50′ HS Walk OR

Freedom WOD Classes Warm-Up: 3 Mins 1:00 Jump Rope 5 Deadlift 5 Cleans 5 Hang Cleans 5 Push Press 5 Push Perk 5 Split Jerk Bodybuilding: 30 Mins Then 6 Min AMRAP per station 1. 15 Hamstring Curls 2. 15 Quad Extensions 3. Superset – 8 / Side: Cable Rear Delt Fly + Lateral Cable

We hope you’ll all join us on January 31st, 5:00 p.m at Odell’s Brewing for our January social! Rather than splitting the crew up we’ll have everyone join in at one spot! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Burpees 10 Scap Pull Ups 10 Kip Swings 5 T2B 5 Snatch DL

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 200 M Row / .3 Bike 10 KB Goblet squat 10 Box Step Up 10 Box Jumps Intervals: 12 Mins Every 3:00 x 4 Rounds: 350 M Row *1:30 cap per round. Mobility: 8 Mins 2:00 Hamstring Stretch 1:00 / Side Pigeon 1:00 / Side Quad

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Air Squats 10 Scap Pull Ups 10 Kip Swings 1 Strict Pull Up 10 Push Ups 200 M Run / Row Strength: 12 Mins 8 Min EMOM 1. 10-15 HEAVY Wallballs *try to do about #5 heavier than your normal 2. 10-15 T2B *if

Reminder!!! Saturday’s partner workouts are now from 9-10 a.m Saturday Partner Metcon: Warm Up: 10 Mins 500 M Row 10 Wall Glides 10 Arnold Presses 10 / Side DB Chainsaw Row 10 Cuban Rotations Then 1:30 / Side LAX Rotator Cuff Partner Metcon: 25 Mins Team of 3 Workout: 25 Min AMRAP Athlete 1: 7