Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: :30 Hollow Hold :30 Plank :30 Burpees :30 Lunges Then: 1:00 / Side Samson Stretch 1:00 / Side Pigeon Stretch Home WOD: 18 Mins 18 Min AMRAP 5/side Single Arm DB Suitcase Lunges (50/35) – switch hands at 5 reps 10 T2B or Tuck Jumps 15

Another year, and another amazing turn out! Thank you for supporting this years toy drive Hooligans! Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 8 / Side Standing Lateral Leg Lifts 5 / Side Lateral Kicks 8 / Side Fire Hydrants 5 / Side Jumping Lunges Strength/Technique: 13 mins Coach Lead Tall Clean Review

Thank you so much for supporting the toy drive this year! Please make sure you drop off any donations prior to the end of our last class tonight. We will be delivering all the gifts to Rocky Mountain Kids Saturday morning. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 15 Banded Pull Aparts 10

Coaches, thank you for the Christmas gift! The new crossover symmetry system came in today and we’re stoked to finally have a full set at DNR! Freedom WOD Classes Warm Up: 5 Mins 250 M Row / 500 M Bike 10 Air Squats 10 OH Squats 10 Squat Snatch 250 M Row / 500 M

Happy Birthday Taylor!!! We’re starting to see some gifts under the tree! Thank you for helping us and Rocky Mountain Kids provide an amazing Christmas to all of the youngsters. Reminder that the last day to drop off gifts is Friday the 18th before 6:00 p.m. Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit

Freedom WOD Classes Warm Up: 6 mins 2 Rounds, :30 Each: Air Squats Jumping Jacks Russian KBS Hollow Hold Then: 1:00 / Side Samson Stretch Core: 7 Min Cap For Quality, Not Time: 30 Sit Ups Acculumlate 1:00 Hollow Hold 1:00 Side Crunch Heel Taps 1:00 Plank Hold 30 Sit Ups Home WOD: 12 Mins