Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Hip Circles (forward) 10 / Side Hip Circles (backward) 10 / Side 90-90 Hip Rolls – Video 10 / Side Cossack Squats – Video 10 Back Squats – unloaded bar Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to

Today is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags! Freedom WOD Classes Warm Up: 10 Mins 2:00 Row Then 2 Rounds: :30 Plank 7

Freedom WOD Classes Warm Up: 6 Mins 1:30 Row Easy :30 Moderate Row 30 Single Unders 150 M Run Easy 50 M Run Moderate-Fast 30 Single Under Conditioning: 8 Mins 2:00 Max Calorie Row 2:00 Rest 4:00-6:00 70% (your average calories per hour should be 70% of the 2:00 max cal effort) 6:00-8:00 80% Mobility:

Freedom WOD Classes Warm Up: 6 Min Cap 200 M Run 3 Inchworm Flows – 1 = downdog -> updog -> scorpion twist (video) > push ups 10 prone press (2.5-10#) 5 half rep wall walks w/ 5 second hold at top 10/leg 45 deg banded kickbacks Strength: 20 Mins Every 3:00 x 3 Rounds

Greetings Hooligans! We are excited to email you to let you know we now officially have 24/7 access! What does this mean? This means, starting October everyone’s membership will have access to the gym during “Off Hours” via an app on your phone! When your payment comes out for your October membership you will also get an

Freedom WOD Classes Warm Up: 8 Mins :20 Penguin Taps – Video 1:00 DU or DU Attempts 10/direction Quadruped Band Arm Circles – Video :30 Static Ring or Matador Holds – top position 3 negative dips 15 Band Bicep Curls – step on band 15 Band Bent Over Row – step on band (pause at