Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds 10 Push Up w/ 3 second negative 15 Air Squats 20 Band Tricep Extensions Then 1:00 / Side LAX Chest Roll Strength: 15 Mins  3 x Superset 8 Shoulder Press @85% of Strict Press (same weight as last time) 6-8 Dips As hard

Happy Birthday Coach Kyle (aka me. I’m writing this and it feels weird…) Also, check out Coach Cass’ first class at noon today! Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 2:00 DU Practice 5 Inchworms 5 Jefferson Curls 15 Russian KBS 1:00 Childs Pose Conditioning: 10 Mins Bike

Save the Date! Saturday December 10th Christmas Ugly Sweater Pot Luck White Elephant! Facebook event with more details coming soon. Freedom WOD Classes Warm Up: 8 Mins 4:00 Row or Bike 10 Ring Rows 15 Band Lat Press Downs 10 Kip Swings 10/Side DB External Rotations Strength: 15 Mins  3 x Superset 6-10 Ring Rows

We’d like to welcome Cassandra and Bryan to the coaching staff! You’ll see them shadowing alongside other coaches and Cass will be running our noon class this Wednesday! All Bodybuilding classes and olympic classes this week will be cancelled as many of our coaches are out of town. Programming will still be posted for you

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 8 Push Ups 10 Alternating Lunges 8 Deadlifts 5 Inchworms Then: Walking Samson Stretch wall to wall and back 1:30 / Side Barbell Smash Hamstrings Strength: 15 Mins 3x Superset 8-10 Sumo Barbell Deadlifts ~60-65% 10-12 Single Leg Hip Thrust – Video Metcon: 14 Mins 14

Freedom WOD Classes Warm Up: 6 Mins 2:00 DU Practice Then 2 Rounds 10 Kip Swings 15 Banded Bicep Curls :30 Bicycle Crunch Mobility: 6 Mins Roll or Stretch Shoulder and Lats Strength: 15 Mins  4 x 8 Pull Ups / Muscle Ups as hard as possible ex: Strict PU / Negative PU / Negative