Warm Up (6 Mins) E–>W Walking RDL W–>E Walking RDL E–>W Single Leg Squat Jumps W–>E Single Leg Squat Jumps Then 2x 10 Sumo Squats 8 Cat Cow Hips (6 Mins) 2 Rounds: 12 Banded Good Mornings 12 Banded Glute Bridges :30/side Banded Hip Distraction Rotations Metcon: 14 Mins 2,000 M Row **Every 2min, do

This is what bonding looks like. Lobby Yoga is not a thing but taking every opportunity to stay supple is! If you are planning to take advantage of the personal training program in January, February and March contact your coach before the week is up. Chase your goals with clarity and even more accountability. Freedom

Warm Up (6 Mins) 500 M Row or Ski Erg -Then- 2 Rounds 12 Scap Push Ups 12 Regular Push Ups 12 Supermans :30 Hollow Hold Core (6 Mins) Simon Says Hollow hold drills (aim for 30 seconds working, 10-20 seconds resting) Metcon: 12 Mins Rotating Tabata (:20/:10) Push Ups Bicycle Crunches Burpees w/o Push

Cole Barone is off to California with a new job! Congratulations and thank you for being a huge part of our great community for so many years. Best of luck on your next adventure! Freedom WOD Classes Warm Up: 6 Mins 6 Minute Circuit (2-3 rounds) 3 Inchworms :30 Hollow Hold :30 Banded Y’s 8

Warm Up (6 Mins) :30 Each Jump Rope Push-up to Downward Dog Spiderman Jump Rope Samson Stretch Slow Air Squats Shoulders (6 Mins) 6 Min Circuit 8 Half Kneeling DB Press w/ Band Row  (per side) 8 Wall Slides 8 Foam Roller Protraction/Retractions Metcon: 16 Mins 16 Min AMRAP: 30 Double Unders 10 DB Power

Thank you for all of the support with the Barbells & Badges competition Hooligans! If you aren’t competing but want to help we could use volunteers to set up workouts and judge. We will be having a meeting at 8:20 pm on Wednesday the 16th for anyone interested. Freedom WOD Classes Warm Up: 5 Mins