Friday is Ladies night at Coach Shannon’s house 6:30 – 10:pm contact Bre or Shannon for more details Bros and Brews night at Maxline Brewery 8:00pm – 10:00pm.

Saturday is our 6th Annual Halloween WOD and get together starting at 12:00pm. Come dressed in your best costume and be ready to take on Fran-kenstein. WOD is optional but costumes are not so dress up and have fun! This is a free event, so bring somebody with you.

Freedom WOD Classes

Warm Up:
Pizza Boy

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

Strength:
“C3 Week”
10 Min EMOM
9 Toe-2-Bar

Metcon:
15 Hang Power Cleans 135/95
15 Chest to Bar Pull Ups
10 Hang Power Clean 135/95
10 Chest to Bar Pull Ups
5 Hang Power Clean 135/95
5 Chest to Bar Pull Ups

Elite Competition Class

1.  Technique Work
A.  3×3 Snatch Balance, light!
B.  3×3 Tall Snatch, light!
C.  3×3 Tall Clean, light!

2.  Back Squat
Triple at 83%
Single at 87%
Triple at 83%
Single at 89%
Triple at 83%
Single at 91%

3.  Snatch
Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%

4.  Clean & Jerk
Double at 60%
Double at 70%
Double at 75%
3 Singles at 85%

5.  Conditioning
EMOMx18
Min 1: 20/16 Calorie Row
Min 2: 15 Wall Balls (30/20#)
Min 3: 50 Double-unders