Dudes and Lady Bros! The Halloween Costume Party is this Saturday! We’ve got the games. We’ve got some of the drinks. We’ve got Taco Stop salsa bar.
All we need is you! So show up at 6:00 pm, bring ten $1 bills for “The Dice Game” and lets have some fun!

Freedom WOD Classes

Warm Up: 7 Mins
3 Min DU Practice OR 3 Min DU Flight Simulator – 5-10-15-20-25-30-25-20-15-10-5
*perform unbroken sets listed above. If you complete the unbroken 5 DU, move onto 10, then 15, etc. If you mess up, repeat that round*
20 Band T’s
20 Band Y’s
5 “Thunder Dome” complexes (see metcon) – PVC or BB

Strength: 20 Min Cap
3 x 15 Pull Ups – As hard as possible and as close to unbroken as possible
Ex: 1 Muscle Up + 11 C2B
Ex 2: 3 Band Pull Ups + 9 Seated Pull Ups

Then 2 OR 3 x Superset
15-20 Cable Low Rows
10 Wall Glides
2:00 Rest

Repeat from 9/5
Metcon: 15 Mins
“Thunder Dome”
Every 3:00 x 5 Rounds
Complete 1 unbroken complex of:
1 Cluster + 1 Power Clean + 2 Hang Squat Cleans + 1 Split Jerk
*Record weights* The goal is to increase to the heaviest possible

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Power Hour

Warm Up: 8 Mins
800 M Tabata 20 Sec Walk/10 Sec Jog

Strength: 12 Mins
2 x Superset
X-Band Lateral Walks down/Back
Walking Lunges Down/Back
15 Dual Sumo KB 3/4 DL

Metcon: 12 Min Cap
For Time:
4 Mins AMRAP
Box Jumps or Step Ups

Then right into (no rest)

50 Thrusters
30 Ring Rows