Halloween tanks, 3/4 sleeves and hoodies have arrived and are ready for pick up, however the regular t-shirts have been delayed by about 2 weeks. We apologize for the delay and will let everyone know as soon as we receive them! Freedom WOD Classes Warm Up: 10 Mins 5:00 Bike / Row / Run 1:00

Freedom WOD Classes Warm Up: 8 Mins 25 DU or Singles 10 / Side Lying Lateral Leg Lifts 10 / Side Fire Hydrants 8 Barbell Jefferson Curls 8 Hang Power Cleans 8 Inchworms 25 DU or Singles Strength: 15 Mins 3x Superset 12 / Leg Staggered Stance KB Deadlift – Video 6-10 Nordic Curls with

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds 10 Push Up w/ 3 second negative 10 Kip Swings 20 Band Tricep Extensions Then 1:00 / Side LAX Chest Roll Strength: 15 Mins  3 x Superset 10 Shoulder Press @80% of Strict Press (same weight as last time) 6-8 Dips As hard

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 1:30 Hip & Ankle Opener 1:00 / Side Samson Stretch 15 Air Squats 10 MB Cleans Conditioning: 10 Mins 6 x Intervals :30 Work / 1:00 Rest Bike / Row / Ski Mobility: 8 Mins Athlete choice hip / leg stretches

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 10 Ring Rows 15 Band Lat Press Downs 10 Kip Swings 15 Pull Aparts :30 Hollow Hold Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 8-12 / Side RNT Single Arm DB Row – Video @ 6:00 OR 10-12 Cable

Thank you all for coming out to our 9th anniversary Halloween Party! Amazing turnout with great costumes and all the fun! Freedom WOD Classes Warm Up: 8 Mins 4 Round Tabata :20/:10 Air Squats Then: 20 Pull Aparts 10 OH Squats or Front Squats 10 Hang Power Clean 10 Hang Power Snatch 20 Pull Aparts