Warm Up (4 Mins) 2 Rounds of: :30 Seated Hip Rotations :30 Bird Dogs :30 Thoracic Rotation (Right) :30 Thoracic Rotation (Left) Intervals (6 Mins) Row Tabata :20 Sprint/:10 Rest -then- 2 Min Recovery Row Metcon: 16 Min Cap 50/35 Cal Row 50 Goblet Squats 30 Slam Balls 50 Goblet Squats 50/35 Cal Row

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: 5 / Leg – Side Lunges 15 Banded Tricep Extensions Then: 2 Rounds of Bottom to Bottom Tabata Squats (:20/:10) Strength: 13 Mins  8 Minute EMOM: Min1: :50 M.E OH Barbell Lunges (Minimum 10/Side – scale to plate or pvc) Min2: M.E MU / Dips Min3:

Warm Up (5 Mins) 2 Rounds: 10 Banded Row 10 Bench Dips 10 Cal Bike 10 Squats Then Banded Trap Stretch 60sec/side Core (6 Mins) ½ Rotating Tabata (:20/:10) Plank hold Russian Twists Dragonfly Negatives (3 sec eccentric) Metcon: 16 Mins Buy In or Cash Out: 4 Rope Climbs OR 8 Rope Pulls Then 3

Congratulations to Matt and Matt on their engagement! We are excited for the both of you. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 10 Banded Pass Throughs 10 Banded OHS 10 Power Snatch w/ unloaded BB 10 Pendlay Rows 10 Push Ups Strength: 14 Mins  Power Snatch Cycling Min1: 8 @53% Touch n’

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