Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 / Athlete Partner Wallballs 10 MB Cleans 10 PVC Prone Press (superman hold w/ back rack press) Then: 5:00 Coach Lead PVC Split Jerks Strength: 15 Mins 3 x 7 Hang Squat Cleans @ 50% Then From a Rack: 3 x 7 Split Jerks @

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 5 Inchworms 5 Burpees 10 Kip Swings 10 RDLs 15 Pull Aparts Strength: 20 Mins 5 Min Kip Swing Drilling on bar or rings Ring Kip Swing Tutorial – video *Stay tight in a hollow and arch with feet together *Turn this into a strength movement

Freedom WOD Classes Warm Up: 12 Mins 2:00 DU Practice 2 Rounds: 5 Ring (TRX) Y’s – Video 5 Ring (TRX) T’s – Video 5 Ring Rows 5 / Side DB Hang Clean & Press Then: 4:00 Shoulder mobility. Roll or stretch Strength: 15 Mins 15 Min EMOM (5 Rounds) Min 1: 10 Strict HSPU

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

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

Freedom WOD Classes Warm Up: 10 Mins 2:00 Bike before or after 2 rounds. *share the bikes 2 Rounds: 15 Banded T’s 15 Banded Y’s 15 Prone PVC Press (superman hold on ground and back rack pvc press) :30 Handstand hold 10 Push Ups Strength: 15 Mins Pick 1 or more of these to perform