Welcome to our annual “FRAN-kenstein”!
Tomorrow we will be doing another halloween workout, “Night of the living deadlift”. If you bought a halloween shirt this year, wear it!

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: 12 Mins
1:30 / Side LAX Roll Glutes or Quads
1:30 / Side LAX Lats
1:00 / Side Pigeon Stretch
2:00 / Side Band Shoulder Stretches

2nd Warm Up: 4 Mins
2 Rounds:
4 Thrusters 95/65
4 Pull Ups

Metcon: 10 Min Cap 
“Fran”kenstein
21-15-9
Thruster 95/65
Pull Ups
*Aim for a sprint workout. Somewhere between 3-7 minutes

Coach Lead Stretch til end of class

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl

Ladies Hour:

Warm Up: 6 Mins
Down And Back East – West
X-Band Walk
Walking Lunge
Air Squats
Walking Lunge
X-Band Walk

Conditioning: 12 Min Cap
3 Rounds Not For Time: (but try to finish under 12 mins)
.3 Mile Bike
Full Lap Around The Gym KB High Low Walk

Metcon:
“Fran”kenstein Ladies Hour Style
15 Cal Bike
Then
3 Rounds
15 KB Thruster
15 Ring Rows Pull Ups
Then
15 Cal Bike