Cormac crushed his soccer tryout for the U 9 Team and caught the attention of the U 10 coach! Congratulations for making the U 10 team little beast! Freedom WOD Classes Warm Up: 7 Mins 400 M Run 20 Banded Pull Aparts 15 Barbell Thrusters 10 Kip Swings :30 Hollow Hold Strength: 15 Mins Front

Is it too early to point out that Halloween is only 86 days away?… Just saying Freedom WOD Classes Warm Up: 7 Mins 2:00 Jump Rope Then 2 Rounds: Accumulate :30 Ring Support OR 1:00 Plank 15 Banded Lat Press Downs 10 KBS Mobility: 8 Mins 2:00 / Side Roll Hip Flexors 2:00 / Side

Freedom WOD Classes Warm Up: 7 Mins 400 M Run 20 Banded Pull Aparts 10 Strict Press 5 Power Snatch 5 Squat Snatch 10 / Side – Side Lunges Strength: 15 Mins Snatch – 5 Min Warm Up 10 Min EMOM Min: 0-3 = 2 Power Snatch + 1 Squat Snatch – Build up to

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Kip Swings 30 Jump Ropes 10 Ring Rows :30 Hollow Hold 10 RDLs Then 1:00 / Side Samson Stretch Strength: 12 Mins Strict Pull Ups – 4×6 Hardest Variation Possible Mobility: 8 Mins 2:00 / Side Hamstring Smash 4:00 Athlete Choice Home WOD: 12 Mins

Freedom WOD Classes Warm Up: 7 Mins 2:00 PVC R.O.M 35 Banded Pull Aparts 35 Banded Tricep Extensions 500 / 400 M Row Strength: 15 Mins Strict Press – 5 min warm up 10-8-6-6 – 10 mins 10@~72% 8@~77% 6@80+% 6@80+% Mobility: 5 Mins 2:00 / Side Roll Chest or Posterior Shoulder Home WOD: 13

Congratulations to Aleks and Christa who got engaged late last week!! They’ll be moving to Hawaii for their next  adventure in about a week. We’re excited for your next step but hate to see you both go! Freedom WOD Classes Warm Up: 7 Mins 10 / Side Alt Lunges 10 / Side Front and Lateral