Have a great Veterans Day aka Armistice Day! The Armistice of 11 November 1918 was the armistice signed at Le Francport near Compiègne that ended fighting on land, sea and air in World War I. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 15 Band Pull Aparts 15 Band Curls 10 Deadlifts 10 Power

Happy 246th Birthday U.S. Marine Corp! Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds :30 Each Movement: Air Squats Burpees Tricep Extensions Ring Rows Then 1:30 / Side LAX Glutes Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 8-10/Side Back Rack Step Ups (not alternating) 5-8 Wide Grip

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

We hope the first week of nutrition challenge went well for everyone! Please remember to track your points in the shared google document! Freedom WOD Classes Warm Up: 7 Mins 200 M Run or Row 15 Air Squats 5 Inchworms 15 Russian KBS 5 KB Jefferson Curls 200 M Run or Row Strength: 12 Mins

Freedom WOD Classes Warm Up: 7 Mins 2 Round Tabata :20/:10 Air Squats Banded Curls Alt Lunges Burpees Then: 400 M Run Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 8-10/Side Front Rack Drop Lunges – Video 8-12 Double DB or KB Bent Over Row – Video *Mobility Between Sets: Roll &

Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM Then 2 Rounds: 20 Banded Tricep Extensions 15 Air Squats 10 Z Press (PVC) – Video Then: 1:30 / Side LAX Roll Scap Border Strength: 18 Mins  On a 12:00 clock Every 4:00 (3 Supersets) 8-12 Unbroken Dips (Matador / Rings / Weighted / Banded,