Month: December 2016

Monday Morning ReMinders

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Holiday Hours
– 12/31 normal Saturday hours
– 1/1 no classes
– 1/2 normal hours

– 2017 Kickoff is January 6th at FAA 7-10. Bring some clean eats to share with all. Let’s kickoff the year the right way!

– Bring a buddy to workout is starting on January 8th at 9am. Bring a friend with you to check out FAA and workout with you. You and your friend will receive something!! After the first one….we will have “bring a buddy” the first Sunday at 9am of every month.

– if anyone has some great transformation pics we would love to share. Please email them to us at freedomathleticacademy@gmail.com

– if you want to share your business please put your card up on the bulletin board in the hallway

-Dr. Dan is back at FAA January 9th

-Kristin Muscarello was our December Member Spotlight. Who will be January?! Stay tuned!!

-Freedom shirts are back. You can order on website and pick up at Freedom. $25/shirt

-Support the crew going to WZA. You can order these shirts on website. $25/shirt

12.23.16

“12 Days of Christmas ”

1 Overhead Squat (155/105)
2 Snatches (155/105)
3 Thrusters (155/105)
4 Muscle-Ups or Toes to Rings
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (70/44)
9 Deadlifts (155/105)
10 Handstand Push-Ups
11 Ground to Overhead (155/105)
12 Wall Climbs

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – Overhead Squat
2 – 2 Snatches 1 Overhead Squat
3 – 3 Thrusters 2 Snatches 1 Overhead Squat
4 – 4 Muscle-Ups 3 Thrusters 2 Snatches 1 Overead Squat . . . and so on.

12.20.16

Tuesday

A.
5 Sets:
:40 Wallball shots (20/14)
:20 Rest
*Goal is to move UNBROKEN during the :40 of work. Scale accordingly!

B.
Every minute on the minute for 20:00
1 – 3-6 Muscle-ups
2 – 20 Double-unders + 10 Pistols
3 – 20 Double-unders + 10 Kettlebell swings (70/53)
4 – 20 Hollow rocks
*Goal is at LEAST :20 of rest per round. Scale accordingly!