Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: N-S-N Banded Side Straddle 50′ Toe Walk 50′ Heel Walk 10 Box Step Ups 10 Box Jumps Intervals: 12 Mins Every 4:00 x 3 Rounds 500 M Row *2:00 cap each round Metcon: 15 Mins “Marty Supreme” 15 Min AMRAP 2 Back Squats 75% 1RM 10

Welcome to the first full week after the holidays and Day 1 of Coach Bryan’s program! We are also 8 weeks from the CF Open. More information to come on the opens shortly Freedom WOD Classes Warm Up: 7 Mins 500 M Row 15 Banded Air Squats 10 Scap Pull Ups 10 Kip Swings 1:00

Reminder!!! Saturday’s partner workouts are now from 9-10 a.m instead of 10-11 a.m! Tomorrow is our monthly coaches throw down so come in and suffer alongside us. Saturday Partner Metcon: Warm Up: 10 Mins 500 M Row 2 Rounds: 5 Spealer Rolls 5 Inchworms 8 Jefferson Curls 8 Deadlifts 15 Air Squats Then 1:30 /

Beginning this Saturday we will now be running classes from 9-10 a.m and open gym 10-11 a.m. We will no longer have open gym from 11:00-12:00 p.m. Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 5 Scap Pull Ups 10 Strict Knee Raises 15 Air Squats Then: 1:00 PVC Pass Throughs :45 / Side

Happy New Year ya filthy, dirty, terrible, amazing, wonderful, beautiful hooligans! Thanks for being a part of this community!! Freedom WOD Classes Metcon: 30 Min Cap Partner WOD For Time: 800 M Row 2:00 Rest, Then 6 Rounds: 10 Snatch 115/75 20 Sit Ups 2:00 Rest, Then 800 M Row *Row is done together, emphasis

Happy New Year! Have fun with the wod today and stay safe tonight! Freedom WOD Classes Warm Up: 3 Mins 1:00 Jump Rope :30/Side World’s Greatest Stretch 15 Air Squats Bodybuilding: 30 Mins Then 6 Min AMRAP per station 1. 15 Hamstring Curls 2. 15 Quad Extensions 3. Superset – 8 / Side: Cable Rear