Our annual Halloween / Anniversary party will be Saturday, October 19th! Save the date, more information to come soon!

Freedom WOD Classes

Warm Up: 10 Mins
3 Inchworm Flows – 1 = downdog -> updog -> scorpion twist (video) > push ups
Then 2 Rounds:
10 Deadbugs
10 prone press (2.5-10#)
3 Negative HSPUs
10/leg 45 deg banded kickbacks
10 RDLs

Metcon: 8 Min Cap
“Diane”
21-15-9
Deadlift 225/155
HSPU

Strength: 22 Mins
Every 3:00 x 3 Rounds
3 x 12 Back Squat
Then Every 3:00 x 3 Rounds
3 x 12 Strict Press

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up: 7 Mins
Row intervals
Min 1: warm up
Min 2: Sprint
Min 3: Recover
Min 4: Sprint
Min 5: Recover
Min 6: Sprint
Min 7: Recover

Strength: 5 mins 
4 Rounds
20 Seconds V-ups or Tuck Ups
20 Seconds Circle Crunches or Heal Taps
20 Seconds Hip Circles 
20 Seconds Reverse Crunches
20 Seconds Rest

Metcon: 12 Mins
21-15-9
Hanging Knee Raises or Anchor Point T-2-B
Kb Swings
Burpees