Welcome to the New Year Hooligans! Coach Ana is offering a sweet deal for 5 athletes “Nutrition in the New Year”. 1 Month Free personalized nutrition coaching with a 3 month commitment. $340 Value for $250! Freedom WOD Classes Warm Up: 8 Mins 10 / Side Front & Lateral Kicks 2 Rounds: 5 Tall Squat

Happy New Years Eve Hooligans! Coach Annie will be running this mornings classes but also working out with you all. So not really “Open Gym” but there will be much less mid workout coaching so make sure to pick the right variations and appropriate weights. Have a safe and happy New Year! We are also

Remember to check the schedule on Mindbody for NYE class times. We will be running Friday like an open gym session Freedom WOD Classes Warm Up: 7 Mins 5 Inchworms Then 2 Rounds: :20 Hollow Hold :20 Handstand Hold or Plank Hold 10 Front Squats 10 Strict Press Core Strength: 8 Mins 4 Round Rotating

Freedom WOD Classes Warm Up: 10 Mins 1:00 PVC ROM 10 / Side Front & Lateral Kicks 1:00 Hip & Ankle Opener 2 Rounds: *PVC or Barbell* 10 Air Squats 5 Hang Power Snatch 5 Hang Squat Snatch 5 Sotts Press Strength: 10 Mins 10 Min EMOM 1 Squat Snatch *Start around 60% and build

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds, :30 Each Pull Aparts Burpees Kip Swings Push Ups Then 1:00 / Side LAX Chest Strength: 12 Mins 12 Min EMOM Min 1: 8-10 Bench Press @ 70% Min 2: Rest Min 3: 10-18 Pull Ups or C2B *Increase 1 rep from last week Min 4:

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Cuban Rotations 15 Pull Aparts 5 Hang Power Cleans 5 Hang Squat Cleans Strength: 12 Mins 12 Min EMOM Min 1: 2 Squat Cleans – 75-80% Min 2: Rest Min 3: 10-16 HSPU (kipping allowed) Min 4: Rest Mobility: 5 Mins 1:00 / Side LAX