Join us for our 9th Anniversary Halloween Costume Party this year we will be forgoing the workout and focusing on enjoying our amazing community! Anyone and everyone is welcome to join so please feel free to share and invite some friends! Anyone who attends will be invited to join our November fundamentals class for FREE!
Trunk or Treat
Cornhole Tournament
Pumpkin Carving Contest
Best Costume Contest
Click the Facebook Event link below for more details:
Freedom WOD Classes
Warm Up: 10 Mins
400 M Run
2 Rounds:
8/Side Donkey Kicks
8/Side Alternating Lunges
10 Air Squats
Then:
:45 / Side Samson Stretch
:45 / Side Pigeon Stretch
Strength: 15 Mins
3 x Unbroken Complex
10 / Side Alternating Back Rack Lunge
15 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 Min Cap
3 Rounds For Time:
10 Deadlifts 225/155
15 T2B
50 Air Squats
Functional Bodybuilding Class
Chest & Biceps
Super Set
2×20
Incline Bench Cable Chest Fly “Slow”
Slow Straight Bar Cable Curl
Super Set
2×12
Decline DB Press “Slow Negative + 5 Count Hold At Bottom”
EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”
Giant Set
2×20
Incline Coffin Press
Partial Fly (bottom)
ME Db Push Ups
2×12
Breath Stroke Cable Fly
Cable Rope Curl (with turn out)
