Freedom WOD Classes Warm Up: 3 Rounds 150 M Row or Bike 30 Sec Hand Stand Hold 10 Air Squats with a 2 sec pause Mobility: Chest and Shoulder Crush Strength: Strict Press 12mins 10 Rep Max Metcon: 16 Min EMOM Odd min: Row Sprint 200m/175m Even Min: 8-10 Wall Balls 20/14 Elite Competition Class

Warm Up: 4 Mins Plate Shoudler Warm Up Shoudler Development: 5 Min Limit 2 Rounds 10 / Side Single Arm DB Shoulder Press *Find appropriate weight for workout* 15 Banded 90/90’s Technique Review / workout brief Wall Walks Metcon: 13 Min Cap 4 Rounds 3 Wall Walks / 8 Box Walks / 8 HSPU 8

  KidFit is coming back! Starting January 6th at 9:00am, our gaol is to prep the little hooligans for the 2018 Garage Games aka Kids Opens. Parents, all kids 9 years of age and up are welcome to join. For more details ask Kody or Kyle. Freedom WOD Classes Warm Up: Plate Warm Up Mobility:

Warm Up: 3 Mins Bring Sally Up Air Sqs Hip Development: Min Limit 2 Rounds 10 / Side Seated Split Leg Lifts 15 / Side Lateral Monster Walk *Start at different stations if bands are limited* Technique Review / workout brief Plate Burpees Can Scale to bodyweight for any mvmt Metcon: 13 Min 13 Min

Freedom WOD Classes Warm Up: With unloaded Barbell 5 reps of each, two times through the complex Snatch Grip RDL Snatch Panda Pull from Below Knee Muscle Snatch Overhead Squat Back Squat Snatch Balance Hang Power Snatch Strength: Snatch 12 mins to find 10 Rep Max touch and go Back Squat 12 mins to find

Warm Up: 4 min 30 Sec / Station Jumping Jacks Standing Torso Circles Air Squats Burpees Lunges Mountain Climbers Push Ups Cat/Cow Stretch Midline Wod: 8 Mins Rotating Tabata 2 Rounds 20/10 Bicycle Crunches Side plank (right Side) Flutter Kicks Side Plank (left Side) V-Ups Superman Hold or Swimmers Technique Review/Workout brief: Wallballs Metcon: 10