Reserve your team for the cornhole tournament this Saturday at 3:00 p.m using the sign up list on the front desk! The winning team will take home a lululemon shop experience worth up to $130 per person. The second place team will receive a giftcard for Taco Stop courtesy of Berenice and Cesar!
The best costume of the day will also a receive a $100 giftcard to lululemon!
Pumpkin Carving contest winner will receive a giftcard to Taco Stop as well. This event is open to anyone, not just DNR Hooligans and we will be providing some adult beverages but as always you’re welcome to bring your own in as well.

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds :30 Each:
Alternating Lunges
Burpees
Air Squats
Mountain Climber
Inchworms

Mobility: 9 Mins
2:00 / Side LAX Roll Glutes or Quads
1:00 / Side Pigeon Stretch
1:30 / Side Couch Stretch

Strength: 15 Mins 
3 x Unbroken Complex
8 / Side Alternating Back Rack Lunge
12 Back Squats
3:00 Rest Between Sets
*Build in weight while maintaining a quick squat tempo with great technique. One barbell for both movements = light weight squats. Modify lunges to body weight or step ups, etc as needed.

Metcon: 12 Mins 
5 Min AMRAP x 2 Rounds:
10 Wallballs 20/14
8 Pull Ups
6 Alternating Devil’s Press 50/35
2:00 Rest Between AMRAPs

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups 
20 Cable Straight Bar Curl 
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags