Our local NOCO Coffee Company will be around and sponsoring both events this weekend. Be sure to try some of this deliciousness shiz. Happy Birthday to the Campain twins!! Expect a birthday workout on Monday after competition weekend. Freedom WOD Classes Warm Up: 1 Round 12 DB Cleans 15 Cal Row 1 Min Samson Walk

Warm Up: 3 Mins 2 Round Tabata (not rotating) Air Squat Bicycle Crunch Seated Split Leg Lift (1 round / leg) Posterior Chain Development: 5 Min 3 Round Rotating Tabata (20:10) Reverse Plank Hanging Knee Circles Superman Holds Technique Review / Workout Brief: Manmakers Plate runners https://www.youtube.com/watch?v=V-uip9t8M8A DB Discus https://www.youtube.com/watch?v=VrFQLW2kWdQ Metcon: 15 Min Cap 3

Registration for the FOCO Throwdown is closed and the trophies are in. Look for heat times to be posted later today Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 mins 15 Banded Curls 15 Reverse Flies 10 Air Squats w/ 2 sec pause 5 Burpees S&C EMOM: 12 Mins 4 Mins to

Warm Up: 3 Mins 2 Rounds 30 Sec Cat Cow 30 Sec Inchworm 10 Russian KBS Posterior Chain Development: 4 Min Limit 2 Rounds or 5 Mins 10 Rounded KB RDL 10 Traditional KB RDL 4 Partner Eccentric Hamstring Curls Technique Review / Workout Brief: SDLHP DB / KB Push Press Metcon: 14 Mins 3

The sign up deadline for the FOCO Throwdown is 1/17/18 (Wednesday) at 5:00 p.m. The Open Division will work like the Opens in the sense that we can scale as needed but it will drop your score below anyone doing the workout as written. Freedom WOD Classes Warm Up: 5 Min AMRAP For Quality 8