Warm Up (6 Mins) 3 Rounds: 3 Single Leg Squat Jumps/side 5 Kip Swings 3 Burpees 5 Banded Lat Activations w/ pause Hips (6 Mins) 3 Rounds: 10 Front Foot Elevated Split Squats/side 10 Banded Hip Bridges w/ 3sec pause at top Metcon: 16 Min Cap 5 RFT: 9 Burpees 9 Box Jumps 9 Pull-Ups

January 2018 Athlete of the Month

Freedom WOD Classes Warm Up: 7 Mins 3 Rounds or 7 Mins 15 Banded Victories 10 Wallballs (focus on timing) 5 Box Jumps 3 Over Unders / Side Strength: 12 Mins  3 Rounds on the 3:00 15 HSPU (If you have an Rx strict HSPU then work kipping. Otherwise, hardest ->easiest) *This is a chance

Warm Up (5 Mins) 500 M Row 10 Inchworms to Cobra 12 Fire Hydrants/side Core (8 Mins) Rotating 1/2 Tabata (16 rounds total) Toe Touches Lateral Plank Tucks Bird Dogs Russian Twists Metcon: 16 Mins 16 Min AMRAP 250 M Row 20 Sit Ups 15 MB Cleans

Happy Holidays from the Knapp and Liquori Family! Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit For Quality: 7 Power Snatch 10 / Side Barbell Floor Sweeps 7 Push Ups 10 Banded Pass Throughs Strength: 13 Mins  8 Minute “Pacing” EMOM: Odd: 5 Snatches @72% – Perform 1 Rep Roughly Every 10 Seconds (No

Warm Up (8 Mins) 3 Rounds :30 Banded Press :30 Plate Runners :30 Spealler Rolls :30 Jumping Jacks :30 Rest Bike Intervals (4 Mins) :30 Arms Only :30 Sprint :20 Arms Only :40 Sprint :10 Arms Only :50 Sprint 1 min Easy Bike Metcon: 12 Min 12 Min AMRAP Ladder 1 Burpee Box Overs 2