https://www.facebook.com/events/2168296956581594/

A BIG THANK YOU to Decibullz for being one of our sponsors for the Vets4Life Fundraiser on 11/10/18. They have provided 4 sets of wireless bluetooth headphones that will be part of our give-a-way. 

https://www.decibullz.com/custom-fit-bluetooth-wireless-earphones/

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
15 Banded Pull Apart (high to low) – skip to 4:00 on video
15 Kip Swings
25 Jump Rope

Strength: 
5 Min EMOM
8-10 Pull Ups
With the Remaining time in the min hold a hand stand or plank

Metcon: 12 Min Cap
3 Rounds
75 Double Unders 2:1
21 Box Jumps 24/20
12 Ring Rows

Elite Competition Class

REST

Performance Power Train

Thursday, OCT 11th, 2018
Pre-Flight: SHoulder Boulders, Then is classic back and arms.

Jet Fuel: 
250 Row
3x
10 DB Bench Press
10 DB Shoulder Press
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
5×5 (same weight all sets)
-then
1xAMRAP Push Press @5 rep shoulder press weight

GainCity:
-Seated DB Shoulder Press
3×12
-DB Pullover
3×12
-Bandy Curls/Pushdowns https://youtu.be/llCOtaJIzNwhttps://youtu.be/eoWDUIK4gmM
50 (each) **Perform 50 reps each exercise, each arm, separate**

Afterburner:
In Order, Complete:
35 Strict Pullups
35 Toes 2 Bar
**Every Break, 20 Double Under**
**Use your same scales as last week**