Warm Up: 3 Min 30 Sec Torso Circles 30 sec banded reverse fly 30 sec banded curls 30 sec slow push up 30 sec Jumping Jacks 30 sec Jump Squats Core Development: 6 Min 3 Rounds 30 Sec Glut Bridge 30 Sec Fluter Kicks 30 Sec Medball Russian Twist 30 Sec Banded Good Morning Technique

If you’re signing up for the CF 2018 Opens make sure to download the free app to keep track of your workouts and placements Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 Mins 5 / Arm DB Snatch 5 / Arm Single Arm DB Bent Over Row 10 Front Squats – Unloaded

Warm Up: 5 Min 2 Rounds 30 Sec at each Mountain Climbers Jumping Jacks Cat Cow Stretch In place inch worm Air Squat Core Development: 4 Min 2 Round Rotating Tabata 20/10 Hollow Hold Russian Twist Flutter Kicks Heel Touches (V-Ups) Technique Review / Workout Brief: Metcon: 12 Min AMRAP 10 Med Ball Cleans 20/14

February 2018 Athlete of the Month

Attn. Hooligans: Please remember to sign up for open gym slots if you plan on staying for multiple classes as we’ve had some classes with too many open gym athletes for the WOD Classes to operate efficiently. Thank you studs Freedom WOD Classes Warm Up / Technqiue: 10 Mins 2 Rounds – 5 mins 5

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development – 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Shoulder Pull Downs Rest 30 Secs Technique Review / Workout