Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 30 Sec Hollow Hold Week 17: De-Load Strength: 12-15 Mins Snatch using 90% of your 1RM to calculate load 40% X 5 *Full Sq Snatch reps from

Freedom WOD Classes Warm-Up: 10 mins Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 100 M Run Week 17: De-Load Strength: 15-20 Mins Deadlift 90% + 10 LBS of your

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 “I”, “T”, “Y” 10/side external shoulder rotations 10 Push Ups 60 Sec Row Week 17: De-Load Strength: 12-15 Mins Bench Press 90% + 5LBS of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+,

The Gym Will Be Closed This Weekend For Our Remodel. This Means There Will Be No 24/7 Access From Saturday 9/27 – Sunday 9/28 Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 30 sec /side In Place Samson Stretch 10 Alt Cossack Squat 10 Alt Lunges 10 Air Squats 10 Strict Knee Raises  Week

🎃👻 Halloween Shirt Per Order Is Live And Actually At The Front Desk! Please Select The Size And Type Of Shirt, Tank, Hoodies you would like.👻🎃 Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Apart 10 Clean Deadlifts 10 Clean High Pulls 10 Power Cleans 10 Front Squats 10 Push Press

Saturday Partner WODs starts at 10:00am today Metcon: 40 Min Cap “Estar Como Una Cabra” Teams of 2 Estar Como Una Cabra Buy in: 1000m row Then 3 Rounds 50 wall balls 40 Box Jumps 30 Lunges 20 6’/4’ burpee broad jumps Then Buy out: 1000m row *Note: Only one person can work at a