Freedom WOD Classes D.R.O.M.s   Mobility   Metcon: Tabata (20/10) Row for Calories Burpees KB Swings (53/35) *Finish all 8 Rounds at each station before rotating*   Elite Competition Class Rest Day    

Freedom WOD Classes   Find a 1 RM:   Front Squat Push Press Snatch Bench Press   Elite Competition Class 60 Strict Pull-ups for time   “Fortitude” 30 Min EMOM Odd: 15 Cal Row Even: 15 Burpees

Freedom WOD Classes D.R.O.M.s   Mobility   Metcon: 20 Min AMRAP 5 Muscle-ups 10 Handstand Push-ups 20 Push-ups 30 Box Jumps (24/20) 40 Sit-ups   Elite Competition Class Death By: Squat Cleans (155/105)   Everyone will begin at 155/105, but if you are unable to complete 10 Rounds then drop to 135/95 and start over

Freedom WOD Classes   1 RM Back Squat Dead lift Strict Press   Elite Competition Class Snatch 3×1 at 85% 3×1 at 90% 3×1 at 85% 20 Min AMRAP: 50 Wallballs, 20/14 50 Double-Unders 40 Box Jumps, 24/20 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Snatches,

December 2014 Athlete of the Month

    Freedom WOD Classes D.R.O.M.s   Front Squats 10×3   Metcon: 5 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats   Then   4 Rounds: 8 Hand Stand Push Ups 12 KB Swings 53/35   Then   3 Rounds 15 Wall Balls 15 Knees To Elbows   Then   2 Rounds 15