10 Years Of Making Monsters

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 lax ball chest
2 Rounds
15 Banded Pull A Parts
5 Push Ups
5 Box Step Ups
5 Burpees
5 Box Jumps
15 Banded Pass throughs

Mobility:
Perform mobility between strength sets
Roll out Chest and Shoulders and Lats

Strength: 15-20 Mins
Bench Press **90%  + 10 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: 17 Min Cap
12 Min AMRAP
10 Box Jump Overs 24/20
5 Floor Press 185/130 or 65-70%

Rest 3:00

2 Min AMRAP
Push Ups

Functional Bodybuilding Class

Monday
Arm Day

Tricep
Incline Cable Extensions (PARTIALS top to half down, elbows tucked to the ribs)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Extensions (45 Degrees, think skull crushers but not)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Extensions (Reverse, full rom)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Extensions with extra stretch at the top (Split Into 2 Motions stretch or extend at the top, then pull down to full rom extensions done almost like a pull over + extension)
2 Sets 20 Reps

Bicep
Incline Cable Curls (Close Grip)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Curls (Wide Grip)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Curls (Wide Grip Drag Curl)
2 Sets 20 Reps
-No rest move right into:
Incline Cable Curls (Seated Up & Tilted Forward)
2 Sets 20 Reps

Tricep
Single Arm DB French Press (Arm Jammed Against Bench)
2 Sets EACH 20 Reps

Bicep
Cross Body DB Reverse Hammer
2 Sets EACH 20 Reps

Tricep
Lying Incline DB’s Kick Backs (Supinated Grip)
2 Sets 20 Reps

Tricep
Lying Incline DB Kick Backs (Rotate as You Contract Up)
2 Sets 20 Reps

Bicep
High Incline Seated DB Curl (Shoulders Open/45 degree – Short Head Version)
3 Sets 20 Reps
“hold for 2 seconds at top”

Super Set
2 sets x 20 reps
DB Angled Drags (seated
DB Skull Crushers (laying 45 Degrees)

Super Set
2 sets to failure 
Reverse Grip Straight Bar Curls
Tricep Push-ups