Freedom WOD Classes Warm Up: 6 Mins 2:00 DU Practice Then 2 Rounds :30 Each: Push Ups Sit Ups Burpees Bent Over Barbell Rows Strength: 12 Mins 12 Min EMOM Min 1: 6 Power Snatch @70% Min 2: Rest Min 3: 10-17 Pull Ups or C2B Pull Ups Min 4: Rest *modify weight to work

Christmas Eve and New Years Eve we will only have two classes at 9:00 a.m and 10:00 a.m. The holiday schedule is updated on Mindbody for the next two weeks so please take a look and sign up before showing up. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 15 Pull Aparts 5 Strict

Congratulations to all of our graduates! Jenny, Brooke, Genna, Annie, and Dallas all finished their Bachelors or Masters and walked across the stage this past weekend. We’re excited for the future of all of these young studs! Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 8 Hang Power Cleans 8 Front Squats 8 Strict

It’s the last day to drop off your donation gifts. Thank you to everyone for helping create a huge pile of presents under the DNR tree! Freedom WOD Classes Warm Up: 8 Mins 5 Inchworms2 Rounds:10 Glute Bridges10 Russian KBS10 Barbell Back Squats10 Push Ups Strength: 12 Mins 12 Min EMOM Min 1: 8/Side Back

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds 15 Pull Aparts 10/Side DB External Rotation 5 Strict Press 5 Split Jerks :30 Hollow Hold Then 1:00 / Side LAX Rotator Cuff Strength: 12 Mins 12 Min EMOM Min 1: 10-12 Bench Press Min 2: Rest Min 3: 10-16 T2B Min 4:

Thank you to everyone who was able to donate gifts for the Rocky Mountain Kids toy drive! If you have not yet dropped off your donations please make sure to do so by Thursday night as they will be delivered Friday. Thanks again for being awesome! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: