This marks our 3rd week of the squat everyday programe.. We have seen some great squat PRs already, keep up the great work it is paying off! Freedom WOD Classes Warm Up: Mobility Ankles Strength: Week 3 of squatting everyday  20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75%

Freedom WOD Classes Strength: Squats: 6×2 @ 70% Open Gym Elite Competition Class 1. Conditioning 4 RFT: 600m Run 25 Burpees 15 Jerks, 135/95 Kids Fit 12:00 – 1:00

Happy Birthday Steve Nichols! Freedom WOD Classes Warm Up: Mobility Strength: Squatting 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85% X3 95% X1 Work up to a 1RM. Metcon: 16 Min Ladder 1 Power Snatch 75/55 1 Over Head Squat 2 Power Snatch 2 Over Head

Happy Birthday Jordan McLaughlin! Freedom WOD Classes Warm Up: Mobility Strength: Squatting 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85% X3 95% X1 Work up to a 1RM. Metcon: 7 Rounds 7 Sit-ups 7 KB Swings 52/35 7 Toe-2-Bar Elite Competition Class 1. Clean EMOMx7: 3-position

  Note: In light of Christmas our last class on Christmas eve the 24th will be 3:00pm to 4:20pm. This means Comp athletes and Freedom athletes may attend this class. Freedom WOD Classes Warm Up: Mobility Strength: Squatting 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85%

STAGE 1: The Open Five Weeks | Feb. 25 – March 28, 2016 16.1: Feb. 25 – 29 16.2: March 3 – 7 16.3: March 10 – 14 16.4 March 17 – 21 16.5 March 24 – 28 Registration for the Open begins Jan. 14, 2016. More than 272,000 people from around the globe competed in