Remember we only have two classes at 9:00 a.m & 10:00 a.m. Merry Christmas Eve Hooligans! Freedom WOD Classes Warm Up: 7 Mins 500 M Row / .6 Bike 1:00 PVC ROM 10 Push Ups 10 Ring Rows 10 Air Squats Metcon: 30 Min Cap Partner Workout: 8 Chimney Climbs aka Rope Climbs – *Perform

Freedom WOD Classes Warm Up: 5 Mins 5 Inchworms Then 2 Rounds: 5 Burpee Broad Jumps 10 RDL :30 Plank Core Strength: 8 Mins 2 Rounds Not For Time: 15 Left Plank Hip Lifts 15 Right Plank Hip Lifts 20 / Side Band Wood Chops Mobility: 10 Mins 2:00 / Side Barbell Smash Hamstring 5:00

Freedom WOD Classes Warm Up: 6 Mins 2:00 DU Practice Then 2 Rounds :30 Each: Push Ups Sit Ups Burpees Bent Over Barbell Rows Strength: 12 Mins 12 Min EMOM Min 1: 6 Power Snatch @70% Min 2: Rest Min 3: 10-17 Pull Ups or C2B Pull Ups Min 4: Rest *modify weight to work

Christmas Eve and New Years Eve we will only have two classes at 9:00 a.m and 10:00 a.m. The holiday schedule is updated on Mindbody for the next two weeks so please take a look and sign up before showing up. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 15 Pull Aparts 5 Strict

Congratulations to all of our graduates! Jenny, Brooke, Genna, Annie, and Dallas all finished their Bachelors or Masters and walked across the stage this past weekend. We’re excited for the future of all of these young studs! Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 8 Hang Power Cleans 8 Front Squats 8 Strict

It’s the last day to drop off your donation gifts. Thank you to everyone for helping create a huge pile of presents under the DNR tree! Freedom WOD Classes Warm Up: 8 Mins 5 Inchworms2 Rounds:10 Glute Bridges10 Russian KBS10 Barbell Back Squats10 Push Ups Strength: 12 Mins 12 Min EMOM Min 1: 8/Side Back