Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 200 M Row / .3 Bike 10 KB Goblet squat 10 Box Step Up 10 Box Jumps Intervals: 12 Mins Every 3:00 x 4 Rounds: 350 M Row *1:30 cap per round. Mobility: 8 Mins 2:00 Hamstring Stretch 1:00 / Side Pigeon 1:00 / Side Quad

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Air Squats 10 Scap Pull Ups 10 Kip Swings 1 Strict Pull Up 10 Push Ups 200 M Run / Row Strength: 12 Mins 8 Min EMOM 1. 10-15 HEAVY Wallballs *try to do about #5 heavier than your normal 2. 10-15 T2B *if

Reminder!!! Saturday’s partner workouts are now from 9-10 a.m Saturday Partner Metcon: Warm Up: 10 Mins 500 M Row 10 Wall Glides 10 Arnold Presses 10 / Side DB Chainsaw Row 10 Cuban Rotations Then 1:30 / Side LAX Rotator Cuff Partner Metcon: 25 Mins Team of 3 Workout: 25 Min AMRAP Athlete 1: 7

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Air Squats 1:00 DU Practice 10 Ring Rows Then 5:00 Mobility – Athlete choice Strength: 12 Mins 8 Min EMOM: Min 1: Max Rep Back Squat 135/95 or ~ 50% Min 2: Rest **Remember to have fun** Metcon: 18 Min Cap “One Battle After

Freedom WOD Classes Warm-Up: – 4 Mins 1:00 HS Hold 10 Deadlifts 20/16 Cal Bike Bodybuilding: 30 Mins 3 Sets per station OR 6 Min AMRAP (30 mins) Station 1: 15 Leg Presses Station 2: 8-12 Smith Machine Bulgarian Split Squat – Video (One partner perform Suitcase Db bulgarian split squats to try and get

Congratulations Katie and Sean! Evelyn Quinn Chua Born: 12/26/26 at 11:16 a.m 7 lbs 10 oz and 19.5″ Beautiful and Healthy! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 8 Burpees 10 Scap Pull Ups 10 Kip Swings 3 Kip Pull Ups or 5 Ring Rows 5 Below Knee H.P.C. 5 Above Knee H.P.C.