Just In Case You Didn’t See Yesterdays Post Due To The Website Crash.

Our First Workout In Our First Location Was On October 31st, 2013.

Making This Halloween Our 10 Year Anniversary! We Would Like To Invite Every Single Person That Has Been Part Of This Journey To Come Celebrate With Us On Friday October 27th. This Years Party, Is Just That.. A Party!

So Figure Out Your Costume & Join Us For A Night Filled With Music, Dancing, Drinks And Most Importantly, Community, FUN And Memories!

Halloween Unisex Hoodies, T-shirt, Female Tanks & Crop Tops Are Pre Order Starting Today! Shirt Sign Up Is At The Front Desk. Pre Order Deadline Is Friday September 29th. So Don’t Wait, Order Your Shirt Today!

Freedom WOD Classes

Warm Up: 10 Mins
90 seconds /side Couch Stretch
Then
200m Run
10 Steps /side X-band or Monster Lateral Steps
10 Air Squats
10 Alt Lunges
200m Run

Mobility:
Perform mobility between strength sets
Roll out Glutes, Quads, Hamstrings, Calfs

Strength: 20 Mins
Back Squats **90%  + 20 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon: 18 Min 
4 Rounds (14 min cap for this part)
400m Run
12 Front Squats 95/65

Rest 2:00

2 Min AMRAP
Air Squats

Functional Bodybuilding Class

Tuesday 
Shoulder Day

Giant Set
Try Set DB “Warm Up”
3 sets x 20 at each
Standing Bent Over Rear Fly
Standing Side Lateral Raise
Standing Front Raises 

Barbell Front Raises Rainbow
3 Sets x 20 

30 Rear Delt Cable Fly (Partials bottom-half up)
2 Sets 30 with 20 sec rest between sets

10 Rear Delt Machine (Full – Pronated-hand down pinks out)
3 Sets 10 (15-20 sec between sets don’t drop the get what you can)

10 Rear Delt Machine (Full – Palms in thumbs up)
3 Sets 10 (15-20 sec between sets don’t drop the get what you can)

Cable Side raises 
2 Sets 15 Reps back to back no rest 

Seated Rope High Rows
3 Sets 20 Reps

Super Set 
3 x 20
Heavy Side Lateral Partials at the top
Heavy Side Lateral Partials at the bottom
3 sets back to back to back start with 20 but be ready to get less each round

Super Set
3 sets x 20 Reps 
Bent over DB Rotations (stand tall if needed)

Seated Plate Press
3 Sets x Failure

Incline Around The Worlds (“I” to “T” Front Delt)
2 Sets 10 Reps
SS
Incline Around The Worlds (“T” to “I” Rear Delt)
2 Sets 10 Reps