Welcome to your Pre Halloween party on this lovely FRAN-Kenstein Friday! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 5 mins 2 Rounds 5 Burpees 5 Push Press 5 Thrusters 5 Kipping Swings 5 /side Single Leg Squat Jumps Mobility: Perform mobility between strength

Freedom WOD Classes Warm up: 5 mins 200 m Row 3 Rounds 5 /leg Single Leg KB RDL 8 Inch Warms w/out push up 200 m Row Mobility: Perform mobility between strength sets Strength: 15 Mins Deadlift **90%  + 20 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When

Freedom WOD Classes Warm Up: 4 mins Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 2 burpees Mobility: Done After Core Strength 5 Mins to mobilize the hips and abs Strength: 12 Mins Tabata 45/15 (3 rounds = 12 min) Star Fish

Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 Banded Pass Throughs 10 Banded Good Mornings 10 Spealer Rolls 15 Hang Power Snatch Mobility: Perform mobility between strength sets Strength: 15 Mins Strict Press **90%  + 10 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see

Freedom WOD Classes Warm up: 5 mins Plate Warm Up Mobility: Perform mobility between strength sets Roll out legs and hips Strength: 12-15 Mins Back Squat **90%  + 20 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see 5+, 3+, or 1+, that means you do the max

Let’s see if we can win a new Assault Bike for the gym! HOW TO ENTER: Finish 20 calories on the AssaultBike in 20 seconds. Submit your name + email and a photo of your console below. You’ll automatically be entered into a raffle to win a free AssaultBike Classic! (2 individual winners) RAFFLE DETAILS: