Hope everyone has there costumes ready to go for Saturday! ShopBoxBasics.com will have a booth set up with prizes and give-a-ways. There will be Free beer for after your work out, ANYONE that would like to bring treats are more than welcome to do so. Note there will not be any open gym on Saturday due to the Halloween event.

Freedom WOD Classes

Warm Up:
Plate Warm up.

Strength:
Clean Pulls
90% x 5
100% x 3
110% x 1

10 min EMOM On the 2 minute
1 Power Clean + 1 Squat Clean + 1 Front Squat

Metcon:
Tabata
all 8 rounds/4 mins of 20 sec on/10 sec off at one station before moving to the next station.
GHD Sit ups
Row for Cals
K-2-E
Ab Mat Sit Ups
MB Russian Twist

Elite Competition Class

1. Strength
EMOMx10: 1 Back Squat, across

2. Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 75/55