Freedom WOD Classes Warm Up: 8 Mins 2:00 Row or Bike 10 / Side Front and Lateral Kicks 1:00 Hip & Ankle Opener 15 Air Squats :30 Hollow Rocks or Holds Core Strength: 12 Mins 4 Round Rotating Tabata :30/:15 – Video for all movements & Variations Rotating Planks V-Sit Slides OR Sit Up Slide

Thank you for helping make this year’s ugly sweater party one of the best yet! Freedom WOD Classes Warm Up: 5 Mins Quick Review of Bear Complexes and WOD Breakdown Metcon: 35 Min Cap This is performed just like the song! “12 Days of Christmas” For Time: 1 Bear Complex 95/65 – see example below

It’s party time! Please make sure you RSVP on the FB event (link below) and let us know what dish or drink you will be bringing. The White Elephant is optional with a gift limit of $25 but the Ugly Sweater is NOT optional! https://www.facebook.com/events/4933014330062897?acontext=%7B%22event_action_history%22%3A[%7B%22surface%22%3A%22page%22%7D]%7D Freedom WOD Classes Warm Up: 6 Mins 2 Rounds :30

Remember to respond to the lululemon shop night this Sunday from 5-6 p.m using the QR code in the photo above. Freedom WOD Classes Warm Up: 8 Mins 6:00 Circuit: 5 Burpees 10 Kip Swings 10 RDLs 15 Pull Aparts :30 Hollow Hold Then 1:00/Side Samson Stretch Core Strength: 8 Mins 8 Min AMRAP 10

Happy Birthday Kale and Christine! We’ve been celebrating these two’s birthdays for YEARS and are so humbled to have their support for so long! Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM 2 Rounds 5 Jefferson Curls 10 Russian KBS 10 Power Snatch 10 OH SQ 10 Alt. Back Rack Lunges *1st Round

Please remember to RSVP for this Saturday’s Ugly Sweater Christmas Party on the FB Event! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 15 Band Y’s 15 Band T’s 15 Band Lat Press Downs 8 Burpees 8 Push Ups Then 1:00 / Side Samson Stretch Mobility: 8 Mins 1:00 / Side LAX Roll Chest