Warm Up (5 Mins) 5 Min Circuit 10 Banded Y’s 7 Burpees 3 Inchworms Core – Plank Series (4 Mins) :30 Plank :30 Side Plank (L) :30 Side Plank (R) :30 Plank :30 Plank w/ (L) leg up :30 Plank w/ (R) leg up :30 Plank :30 Plank from hands Metcon: 12 Mins 12 Min

World’s getting flipped upside down! Day 1 of our muscular endurance and cycling program starts today. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 200 M Row 10 Banded Pass Throughs 10 Banded OHSq (pull band apart overhead) 10 / Side Lunges Mobility: 5 Mins 2 Mins / Side LAX Posterior Shoulder or Upper

Warm Up (5 Mins) 2 Rounds :30 Jump Rope :30 Inchworms :30 Hollow Holds :30 Squats :30 Kip Swings Row Intervals (6 Mins) :30 Sprint :30 Easy 1:00 Sprint 1:00 Easy :30 Sprint :30 Easy 1:00 Sprint 1:00 Easy Metcon: 15 Min Cap 20-15-10-5 Pull Ups DB Thrusters Sit Ups 50 Jump Rope

Crunch Time…. We have until Saturday 12/15 to get those presents in for Rocky Mountain Kids.  Freedom WOD Classes Warm Up: 3 Rounds 150 M Row or Bike or Ski ERG 8 KB Swings 8 KB Goblet Squats 10 Banded Pass Throughs Strength: Every 90 seconds, for 9 minutes (6 sets): Clean and Jerk *Set

Warm Up (3 Mins) 500 M Row Core (8 Mins) 2 Rounds – :45/:15 Alt. Tabata Flutter Kicks Russian Twists Then – 4 Rounds – :20/:10 Alt. Tabata Leg Lift Hip Ext. Medball Sit Up w/ Russian Twist Metcon: 14 Mins 2 Min AMRAP 200 M Row 20 Floor Sweepers Rest 1 Min 4 Min

Get your teams together and get signed up. There are only 10 spots left.  Click the link below to get signed up! https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=45230&partnerID=0&catid= Freedom WOD Classes Warm Up: 9-6-3 Single leg KB DL (per leg) Russian KB Swings Mobility: 5 Mins  Players Choice Strength: 10-12 mins 1:00 Min Max Effort Cal On The Assault Bike