Merry Christmas Hooligans, we hope you enjoyed time with family and friends! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 15 Banded OHSq (pull band apart overhead) 10 Front Squats (unloaded barbell) 5 Inchworms Then :30 / Side Samson Stretch Strength: 24 Mins  3 x Giantset – Every Other 3:00 Perform All 30 Squats

CrossFit has done so much for so many people, including many of us. Its accessibility to the masses and infinite scalability allows for anyone to try it. We believe 100% in the methodology of CrossFit, but we also know that group classes have certain limitations. Personal training also comes with pros and cons, but can

Warm Up (5 Mins) 5 Russian Step Ups/side 10 Burpees w/o push up 10 Banded Pull aparts 10 Banded Protractions/side 10 Banded Pull Downs 1 Min Moderate Bike Metcon: 19 Mins  4 x 4 Min AMRAP w/ 1 Min Rest Between 10 Box Jumps 10 Ring Rows 10 Burpees

Martha and Marc tied the knot yesterday! Congrats newly weds and thank you for celebrating with us today! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Tricep Extensions 8 / Leg Lunges 8 Pull Ups / Ring Rows 8 Hand Release Push Ups Then: 2 Min / Side LAX roll quads Strength:

Warm Up (5 Mins) 400 M Run / 500 M Row Then: 10 Scorpions (per side) 10 Bird Dogs (per side) Shoulders (6 Mins) 2 Rounds: :30 Cuban Rotations :30 Bottoms Up Single Arm KB Press (L) :30 Bottoms Up Single Arm KB Press (R) :30 Banded Face Pull Then: 2 Min Peanut Lax Ball

Freedom WOD Classes Warm Up: 6 Mins 3 Complexes: 5 Snatch Grip DL 5 Snatch High Pulls 5 Power Snatch 5 OHSq :30 Hollow Hold After Each Complex Strength: 14 Mins  Power Snatch Cycling Min 1: 8 @ 50% Touch n’ Go Reps Min 3: 6 @ 60% Min 5: 6 @ 70% Min 7: