30 more days till Halloween! Don’t forget to order your Halloween shirt before Friday Freedom WOD Class Warm Up: 5 mins Samson Stretch east-west Single leg broad jump west-east 2 rounds W/unloaded bar 5 Snatch grip RDL 5 Snatch high pulls 5 Power Snatch 5 Back Squats Strength: 6 Mins Snatch (this is ran as

Warm Up (4 Mins) 30 Seconds of each Jumping Jacks Lunges Burpees Mountain Climbers Sit Ups Push Ups Samson Stretch / Side Core (3 Mins) 1 Min Hollow Hold 30 Seconds of: Spiderman Crunch Plank Flutter Kicks Bicycle Crunches Metcon (12 Mins) 12 Min AMRAP Door to Door Run 8 Ring Rows 8 Push Ups

Happy 22nd Birthday Cassandra! Freedom WOD Classes Warm Up (5 Mins) High Knees Butt Kicks Floor Sweepers 5 Junk Yard Dog 10 Banded Pass Through 10 Spealler Rolls Strength: 6 Mins Clean (this is ran as a group with the coaching leading the count) 3×5 at 50, 55 & 60% With a 3 sec pause

Warm Up (4 Mins) Hot Potato MB Warm Up *20 Second Hollow Hold then rejoin Auxillary (5 Mins) Max Effort Bar Hang (active shoulders – accumulate at least 2 mins of hanging) Metcon (16 Mins) 16 Min AMRAP 50′ Burpee Broad Jumps 150′ Walking Lunges 30 Air Squats

Working on those gains! Can you name the people in the picture? Freedom WOD Classes Warm Up: 10 mins 3 Rounds  Use a warm up weight (light) do not go heavy  4 KB Turkish Get up 6 Single Leg Broad Jump Squats 7 Kip Swings 1 Min Samson Stretch per leg Mobility: 6 mins Lax

Warm Up (5 Mins) 2 Rounds: 5/Side Single Leg Split Leg Lifts 10 Russian KBS 10 Sit Ups 200 M Row Core (5 Mins) Max Effort Plank Hold (Accumulate minimum of 2 Minutes) Metcon (15 Mins) 15 Min AMRAP 20 Knee to Elbows or reverse crunches 30 KBS 40 Sit Ups 50 Jump Rope