Reminder!!! Saturday’s partner workouts are now from 9-10 a.m instead of 10-11 a.m! Tomorrow is our monthly coaches throw down so come in and suffer alongside us. Saturday Partner Metcon: Warm Up: 10 Mins 500 M Row 2 Rounds: 5 Spealer Rolls 5 Inchworms 8 Jefferson Curls 8 Deadlifts 15 Air Squats Then 1:30 /

Beginning this Saturday we will now be running classes from 9-10 a.m and open gym 10-11 a.m. We will no longer have open gym from 11:00-12:00 p.m. Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 5 Scap Pull Ups 10 Strict Knee Raises 15 Air Squats Then: 1:00 PVC Pass Throughs :45 / Side

Happy New Year ya filthy, dirty, terrible, amazing, wonderful, beautiful hooligans! Thanks for being a part of this community!! Freedom WOD Classes Metcon: 30 Min Cap Partner WOD For Time: 800 M Row 2:00 Rest, Then 6 Rounds: 10 Snatch 115/75 20 Sit Ups 2:00 Rest, Then 800 M Row *Row is done together, emphasis

Happy New Year! Have fun with the wod today and stay safe tonight! Freedom WOD Classes Warm Up: 3 Mins 1:00 Jump Rope :30/Side World’s Greatest Stretch 15 Air Squats Bodybuilding: 30 Mins Then 6 Min AMRAP per station 1. 15 Hamstring Curls 2. 15 Quad Extensions 3. Superset – 8 / Side: Cable Rear

Freedom WOD Classes Warm Up: 8 Mins 2:00 Row 2 Rounds: 10 Good Mornings -band or bar 10 Power Cleans 10 Push Press 5 Inchworms Intervals: 12 Mins Every 4:00 x 3 Rounds: 500 M Row *2:00 cap per round. Metcon: 20 Min Cap “Wathen” For Time: 500 M Row 20 Clean & Jerks 115/75

Freedom WOD Classes Warm Up: 10 Mins 2:00 Bike / Row 2 Rounds: 10 Plate Ground 2 OH (light) 10 Plate Goblet Squats 10 Plate Deadlifts 10 Alt. Lunges – w/ or w/o plate Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Overhead Lunges – 75/55 – from rack if desired 2. 10-15 GHD