Halloween tanks, 3/4 sleeves and hoodies have arrived and are ready for pick up, however the regular t-shirts have been delayed by about 2 weeks. We apologize for the delay and will let everyone know as soon as we receive them!
Freedom WOD Classes
Warm Up: 10 Mins
5:00 Bike / Row / Run
1:00 PVC ROM
10 Kip Swings
10 Ring Rows
15 Pull Aparts
10 Air Squats
10 Thrusters
Mobility: 15 Mins
2:00 / Side LAX Roll Glutes or Quads
1:30 / Side LAX Lats
1:00 / Side Pigeon Stretch
2:00 / Side Band Shoulder Stretches
Metcon: 10 Min Cap
“Fran”kenstein
21-15-9
Thruster 95/65
Pull Ups
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