Today we honor and remember the lives lost and the heroic acts on 9/11/2001 and the aftermath. In divisive times, we should take days like today to come together. We felt like today was the right time for a partner workout. Work together, lean on each other, communicate.  We want you to push yourself, but

Freedom WOD Classes Warm Up: 8 Mins 2 Round Rotating Tabata :40/:20 Plank Shoulder Taps Left Arm Staggered DB Deadlift – Video Alt Banded T + Y + I Right Arm Staggered DB Deadlift *Start at different stations as needed to share bands for T/Y/I Strength: 20 Mins Every 3:00 x 3 Sets – start ~60%

“Bacon Sizzle”: the urge to roll around after a workout, unsuccessfully trying to find a comfortable position Freedom WOD Classes Warm Up: 8 Mins 1:00 Hip & Ankle Opener 2:00 Bike / Row 10 Band Lat Press Downs 10 Kip Swings 20 Air Squats (w/ glute band above knee) 10 Hang Squat Snatch Metcon: 8

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Hip Circles (forward) 10 / Side Hip Circles (backward) 10 / Side 90-90 Hip Rolls – Video 10 / Side Cossack Squats – Video 10 Back Squats – unloaded bar Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to

Halloween Shirt Pre-Orders are on the counter. Get your orders placed by the end of September. We WON’T order extras so please place your orders ahead of time. Freedom WOD Classes Warm Up: 6 Mins 2 Min DU Practice OR 2 Min DU Flight Simulator – 5-10-15-20-25-30-25-20-15-10-5 *perform unbroken sets listed above. If you complete

Freedom WOD Classes Warm Up: 6 Mins 2:00 Row / Bike 12 Band Good Mornings 6 / Side Alt. Plank w/ shoulder tap – 2 second pause hand to shoulder 12 Squats 6 Scap Pull Ups – 2 second pause 12 Kip Swings Conditioning: 16 Min Cap 8 Min Row / Bike 0:00-2:00 70% 2:00-4:00