**WINNERS** -1st Place: CrossFit Themis (5,689 selfies) Prize: ELEIKO BAR and PLATE SET -2nd Place: Crossfit DNR (2,500 selfies) Prize: ELEIKO BAR (plates not included) -3rd Place: The Dirty Gym (1,359 selfies) Prize: 10 Men’s and 10 Women’s Shirts Thank you to everyone that helped contribute to the FitAid selfie contest.. We didn’t take 1st,

Freedom WOD Classes Warm Up: Mobility Coaches Choice 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: 14 min AMRAP 7 Clean 155/110 14 Toes to Bar 21 Box Jumps 24/20 Elite Competition Class 1. “Big

Kaleb Fehr and Zach Naramore getting there squats on! Everyone should look into the myWOD app to help track your squat %. Freedom WOD Classes Warm Up: Mobility Banded distraction butterflies Lax ball piriformis roll out Strength: Squatting 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85%

What a great Christmas party! Thank you to everyone that joined in on the festivities and amazing food. Just a heads up the 2:00 class will not be available until mid to late January 2016. To all the students heading back home for the holidays, have a wonderful Christmas and New Year! Freedom WOD Classes

Ben “The Banjo” Mayer The Christmas part is a family friendly event! There will be no workout, just a good old friendly get together. You may bring adult beverages if you would like, but lets be responsible. Freedom WOD Classes Warm Up: Plate Warm up Strength: 5 min EMOM Front Squat at 95% of 1RM

Coach Tyler and the lovely miss Alicja talking some serious business! Hopefully they figured out a good way to win this FitAid challenge.. Freedom WOD Classes Warm Up Farmer and Lumber Jacks Strength: For time 50 Toe-2-Bars Metcon: 21-15-9 Body Weight Bench Press (or 70% of 1RM) 400 M Run Elite Competition Class Rest Day