Reserve the date 12/8/18  In-house Olympic Lifting Meet. This will be a fun and friendly meet following our 12 week Olympic strength cycle. Giving everyone a chance to go after that new PR and see those gains in action!  Freedom WOD Class Warm Up: 5 mins 3 rounds Unloaded barbell or PVC 6 Snatch

Warm Up (5 Mins) PVC Warm Up Then Bike / Row Cals (10/8) Shoulders (5 Mins) 2 Rounds 10 / Side KB Bottoms Up Shoulder Press 25 Banded Reverse Flies from Overhead 10 Push Ups (3 second negative) Metcon (12 Mins) 4 Round Rotating Tabata :45/15 Bike HSPU Bear Crawl

Only 364 More Days Until Beach Season! Warm Up: 5 Mins MB Hot Potato – Penalty is 5 V-Ups Core Strength: 9 Mins 6 Round Rotating Tabata (:20/:10) Flutter Kicks Super Man Holds Spiderman Crunches Mobility: 6 Mins Lax Roll or Barbell Smash Quads 2 Mins / Side Ab Stretch 90 Seconds Metcon: 15 Min

Warm Up (2 Mins) :30sec Bike/Row :30 Mountain Climbers :30 Handstand Hold :30 Bike/Row Core (4 Mins) 20/10 Tabata Flutter Kicks Butt Ups Metcon (20 Mins) “The Sevens” 7 Rounds 7 HSPU 7  Knees to Elbow 7 Wall balls 7 Cal Bike 7 MB Sit-Ups 7 Ring Dips 7 Split Jumps

Congrats Alli, TJ, Marie & Aleks for your 1st place win at Project Uplift! Thanks for representing the Hooligan Nation! Warm Up: 5 Mins 10 Hand Release Push Ups 10 Ring Rows 2 Mins of DU or Practice 20 Banded Lat Press Downs Strength: 18 Mins 5 Sets On the 3:00 1-8 Muscle Ups or

Warm Up (4 Mins) 400 M Run then 2 Rounds 8 Burpees 8/side DB high Pull 4 Inch Worms Shoulders (6 Mins) 6 Minute Circuit 15 Banded Pull Aparts 10 Banded 90/90s 10 DB Front Raises Metcon (12 Mins) 12 Min AMRAP 100 M Run 8 Burpee Box Overs 16 DB Snatch (Total)