Freedom WOD Classes Warm Up: 3 Rounds 10 Hallow Body Kipping Swings 3 Bear Complex reps with unloaded bar Metcon: 45 min Cap This is performed just like the song! “12 Days of Christmas” 1 Bear Complex 95/65 2 Snatches 95/65 3 Strict Press 95/65 4 Burpees 5 Front Squats 95/65 6 Pull-ups 7 Hang

We’ll see you tomorrow for the Ugly Sweater Party from 5-8 p.m! Please RSVP and post the food item you’ll be bringing in the discussion on the FB event. Link below: Facebook Event Link – Click HERE Freedom WOD Classes Warm Up: 8 Mins 5 Inchworms 2 Rounds: 10 Deadlifts 10 Alt Lunges Wall to

Happy Birthday Christine and Kale! Proud to have y’all as life long Hooligans!!! Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 8 / Side KB Bottoms Up Press 15 Banded Curls 20 Pull Aparts Then 1:00 / Side LAX Posterior Shoulder Strength: 15 Mins  3 x Superset 6 Shoulder Press @88% of Strict

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or .7/.6 Mile Bike 2 Rounds: 5 Negative Push Ups 5 Jefferson Curls 10 Russian KBS 15 Band Tricep Ext. Conditioning: 5 Mins For Time: 500 M Row .7 Mile Bike Mobility: 6-8 Min Athlete Choice Hip / Leg Metcon: 18 Min Cap Versus Workout

Happy Birthday Mama Bre! Freedom WOD Classes Warm Up: 6 Mins 2:00 Jump Rope 1:00 PVC ROM 10 Ring Rows 10 Kip Swings 10 Alt Step Ups Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 12-15 / Side RNT Single Arm DB Row – Video @ 6:00 OR 10-12 Cable

The Ugly Sweater Christmas Party is this Saturday 5-8 pm! Checklist: Ugly Sweater White Elephant gift $25 or less Pot luck style – comment on the FB group the dish that you will be bringing BYOB Freedom WOD Classes Warm Up: 7 Mins :30 Mountain Climbers 10 / Side Front & Lateral Kicks 8 Burpees