Freedom WOD Classes Warm Up: 10 Mins N-S Toe Walk N-S Heel Walk :30/side ankle rollout Then 3 Rounds: 5 Inchworm with Pushup 5 Burpees 5 Med Ball clean 5 Med Ball Push press  Agility & Plyos: 18 Mins 8 Min Circuit: 1 Ladder + 5 PVC Over Box Jumps 2:00 Rest 8 Min Circuit:

The Ugly Sweater Christmas Party is approaching! The party will start at 6:00 p.m on Saturday 12/13. We’ll also be doing a white elephant gift exchange with a $30 limit. This is a potluck so bring some delicious food and drinks. Keep an eye out for the Facebook event where you can let everyone know

The Ugly Sweater Christmas Party is approaching! The party will start at 6:00 p.m on Saturday 12/13. We’ll also be doing a white elephant gift exchange with a $30 limit. This is a potluck so bring some delicious food and drinks. Keep an eye out for the Facebook event where you can let everyone know

Freedom WOD Classes Warm Up: 8 Mins 25 Air Squats 2 Rounds: 10 Snatch RDLs 10 Hang Power Snatch 10 OH or Front Squats 10/Side Bottoms Up KB Press Strength: 12 Mins 8 Min EMOM: Min 1: 10-15 Front Squats 135/95 or 50% – whichever is less Min 2: 8-10 HSPU – As hard as

Freedom WOD Classes Warm-Up: 3 Mins :30 / Side Figure 4 Hip Rockers – Video 5 Inchworms Down & Back Samson Stretch Bodybuilding: 35 Mins Then 7 Mins per station (35 mins) 1. 2 x 25 Hamstring Curls 2. 2 x 25 Quad Extensions 3. 2 x Superset – 10-12 / Side: Cable Rear Delt

Freedom WOD Classes Warm Up: 8 Mins 10 Wall Glides 10/Side External Rotation 15 Pull Aparts 10 Scap Pull Ups 10 Kip Swings 10 Push Ups 1:30 / Side Lax Roll Rotator Cuff Strength – 12 Mins 8 Min EMOM 1. :45 Max Rep Muscle Ups or 10-15 C2B Pull Ups 2. :45 Max Rep