Freedom WOD Classes Warm Up: 10 Mins 250 M Row 2 Rounds 5 / Side Turkish Sit Ups – Video 10 Good Mornings 10 Deadlifts 25 DU / Singles Technique: 8 Mins Coach lead Turkish Get Up technique review Strength: 6 Mins 6 Min AMRAP Turkish Get Ups – KB or DB or Bodyweight as

Freedom WOD Classes Warm Up: 8 Mins 1:30 Hip and Ankle Opener 2 Rounds 5 Hang Power Snatch 5 OHSq 5 Sotts Press 10 Alt. Step Ups Mobility: 8 Mins Athlete Choice Strength: 10 Mins 10 Min EMOM 1 Squat Snatch *Start around 60% and try to build heavier than last week. Metcon: 12 Mins

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds 15 Pull Aparts 10 Push Ups 5 Strict Press 5 Jerks 10 Air Squats Mobility: 10 Mins 1:30 / Side LAX Rotator Cuff 1:00 / Side LAX Chest 5:00 Band or PVC Shoulder Stretches Strength: 10 Mins 10 Min EMOM Min 1: 1

Welcome to the New Year Hooligans! Coach Ana is offering a sweet deal for 5 athletes “Nutrition in the New Year”. 1 Month Free personalized nutrition coaching with a 3 month commitment. $340 Value for $250! Freedom WOD Classes Warm Up: 8 Mins 10 / Side Front & Lateral Kicks 2 Rounds: 5 Tall Squat

Happy New Years Eve Hooligans! Coach Annie will be running this mornings classes but also working out with you all. So not really “Open Gym” but there will be much less mid workout coaching so make sure to pick the right variations and appropriate weights. Have a safe and happy New Year! We are also

Remember to check the schedule on Mindbody for NYE class times. We will be running Friday like an open gym session Freedom WOD Classes Warm Up: 7 Mins 5 Inchworms Then 2 Rounds: :20 Hollow Hold :20 Handstand Hold or Plank Hold 10 Front Squats 10 Strict Press Core Strength: 8 Mins 4 Round Rotating