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: 8 Mins
2 Rounds:
10 / Side Hip Circles (forward)
10 / Side Hip Circles (backward)
10 / Side 90-90 Hip Rolls – Video
10 / Side Cossack Squats – Video
10 Back Squats – unloaded bar

Strength: 12 Mins
8 Min EMOM
Back Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Retest from 9/6
Metcon: 14 Mins
“P.I.C”
14 Min AMRAP:
Partner 1 Completes 1 Round of:
3 Snatch 135/95
5 Bench Press 155/105
8 KB Swings 53/35
Partner 2:
AMRAP Burpees
*Athletes rotate stations when Partner 1 finishes a full round
*Teams record total burpees and rounds completed, if you can keep track 😉

Post WOD Stretch – Coach Lead til end of class

Functional Bodybuilding Class

Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers.

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs