Warm Up (7 Mins) 2 Rounds of :30 each: Jumping Jacks Lunges Burpees Bent Over DB Rows Push Ups Samson Stretch Each Side Metcon: 16 Mins  16 Min Partner AMRAP: 50 Push Ups – Partner Performs Active Hang 50 Pull Ups – Partner Performs Active Squat Hold 80 Lunges – Partner Performs Active Plank Hold

    Curlvember is coming to a close.. make sure you are getting in that extra credit and get your new measurements in either Friday or Monday!  Freedom WOD Classes Warm Up: Plate Warm Up Mobility: 10 mins 90 sec /side Bar Smash Biceps 90 sec /side Lax Ball smash Chest Strength:  5 Min EMOM

Warm Up (7 Mins) 2 Rounds 10 Donkey Kick / Side 10 Fire Hydrants / Side (same link as above) 3 Spealler Rolls 20 Plate Russian Twists 15 Plate Shoulder Presses From Seated (legs flat in front) Metcon: 16 Mins 8 Round Tabata (not rotating) :20/:10 Box Jumps Plate Russian Twists DB Push Press Sit Ups

  Guys/Dude Bros we added Mens Tanks to the order options. These will be the same type of tank we printing the Murph tanks on. Get your order in for Hoodies, T-shirts, Female Racer Back Tanks,  3/4 sleeve shirts and/or Male Tanks.. ORDER DEADLINE IS 12/5/18 Freedom WOD Classes Warm Up: 2 Rounds 10 KB

Warm Up (7 Mins) 1 Min of Each Jump Ropes Inchworms Air Squats KB RDL Then KB Roll Calfs 90 Sec / Side Metcon: 18 Min Cap  5 Rounds For Time: 20 KB DL 30 Air Squats 40 Jump Ropes

You have got to love those WOD’s that leave you face down on the floor trying to figure out WTF just happened. Great job to everyone that made it in to our annual post Thanksgiving WOD! *NOTE*: Sign up for the in house Olympic meet will be at the front desk. You will sign up