Warm Up: 3 Min Lax ball Roll Posterior Shoudler 90 Sec / Side Shoulder Development: 5 Mins 5 Min AMRAP for Quality 10 DB Lateral Raises 15 Seated Banded Rows 15 Banded Reverse Flies Metcon: 13 Mins 4 Rounds For Time: 13 Min Cap 6 HSPU 6 Burpees over KB 24 Russian KBS

“Stay Supple My Friends” – The most interesting CrossFitter in the world Freedom WOD Classes Warm Up: 4 Mins 2 Rounds – 30 Sec At Each: Air Squat Samson Stretch Lunges Cat Cows S&C EMOM: 12 Mins 4 Minutes to set up 8 Min EMOM Odd: 6 Back Squats (~75%) Even: 40 DU or 40

Warm Up: 3 Min 30 Seconds at each: Duck Walks KB RDL Jump Rope Lunge Torso Circles Inchworms Core Development: 4 Mins 2 Rounds 1 Min Hollow Hold 30 Sec Russian Twists 30 Sec Bicycle Crunch Metcon: 15 Mins Teams of “Twos-days” Partner Workout 15 Min AMRAP 60 Jump ropes (Singles or Doubles) 30 Calorie

Happy 32nd Birthday Darryll Wolnik! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds 15 RDL 10 Push Ups 5 Pull Ups S&C EMOM: 12 Mins 4 Minutes to set up 8 Min EMOM Odd: 5-6 Power Snatch (~10RM wt.) Even: 8-12 T2B Make it challenging but doable for 8 minutes Mobility: 8 Mins 90

Warm Up: 3 Min 30 Seconds at each: Burpees Ring Row / Jumping Pull Up Squats Push Ups Cat Cows Samson Stretch Core Development: 4 Mins 1 Min Hollow Hold / Flutter Kick 1 Min Sit Ups 1 Min Plank 1 Min Alternating Heel Taps Metcon: 15 Mins 1/2 “Chelsea” 15 Min EMOM Option 1

KidFit Saturday 9:00-9:45am $12.00 Drop-in or $120.00 Jan 6th – March 31st (12 classes) Freedom WOD Classes Warm Up: High Knees (east to west) ButtKicks (east to west) Samson Stretch (east to west) 2 Rounds 5 Hang Power Snatch 5 Back Squats w/ 2 sec pause at the bottom Mobility:  Shoulders and Chest Strength:  6