Lots of great Fran times and new PR’s! Freedom WOD Classes Warm Up: 10 mins 3 Rounds 150 M Row or Bike 30 Sec Hand Stand Hold 10/Leg  Alt. Russian Step Ups Mobility: 10 mins 3 min /leg Quad Smash 90 sec /leg Partner Calf Smash Strength: 5 Min EMOM 8-12 Handstand Push Ups (look for

Warm Up (6 Mins) 2 Min Row 4 / Side Torso Rotations 10 V-Ups 2 Min Jump Rope Row Intervals (4 Mins) 4 Rounds of :20 Sprint / :40 Light Metcon (15 Min) 15 Min Partner AMRAP: Partner 1: Row 15/12 Cals Partner 2: 8 T2B + M.E Jump Ropes *Switch when rower finishes

Happy Halloween and welcome to our annual FRAN-Kenstein! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 10mins 2 Rounds 3 Hang Power Clean 5 Hollow Body Swings 3 Front Squat 5 Hollow Body Swings 3 Thruster 5 Hollow Body Swings 3 Clusters Strength: 8

Warm Up (3 Mins) :30 Each Jumping Jacks Burpees Ring Rows Squats Mountain Climbers Push Ups Mobility (12 Mins) 2 Min / Side LAX Roll Posterior Shoulder :20 Holds Banded Sh. Stretch 90 Sec / Side LAX Roll Glutes 90 Sec Banded Squat Stretch 45 Sec / Side Banded Samson Stretch Metcon (10 Min Cap)

To make it easier there is a sign up sheet for the Vets4Life Fundraiser at the front desk for those that would rather sign up via the sheet rather than on mindbody. Below is a link to the FaceBook event, Please share this with your friends and lets raise some money for our local veterans!  

Warm Up (5 Mins) 2 Rounds – :30 each: Banded RDL Bent Over Reverse DB Flies Alternating DB Hang Snatch Air Squats Inchworms Metcon (16 Mins) 16 Min AMRAP: 20 DB Snatch 20 Box Jumps 20 Russian KBS