Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 7 Burpees 14 Alt Lunges 14 Air Squats Then 5:00 Hip and Leg Stretch Strength: 15 Mins 10 Min EMOM 0:00-3:00 (4 rounds) = 5 Back Squats 4:00-6:00 (3 rounds) = 3 Back Squats 7:00-9:00 (3 rounds) = 1 Back Squat *Start at 50% of your

October has arrived! We hope you’re getting your costumes ready! Freedom WOD Classes Warm Up: 6 Mins 400 M Run 2 Rounds 8 PVC Lift Off 8 PVC Tempo Power Snatch 8 PVC OH Squats Strength / Technique: 18 Mins Snatch – squat snatch if appropriate Drill: Lift off to hip scoop – 8 Mins

It’s the final day to order your halloween shirts! Pre-order at the front desk. Freedom WOD Classes Warm Up: 5 Mins Coach lead hang squat clean bar path Strength: 15 Mins 3 x Superset @ 55% 5 Hang Clean High Pulls 5 Hang Squat Clean (Power clean as needed) 7 HSPU as hard as possible

Friday is the last day to sign up for your Halloween shirts! Sign up sheet is at the front desk. Thank you for being loyal Hooligans and helping us strive through a decade + of miserable workouts, blood, sweat, tears, laughter, friendships, relationships, marriages, babies and more! We are eternally grateful for all of your

Freedom WOD Classes Warm Up: 8 Mins 500 M Row / 400 M Run Then 2 Rounds: 20 Pull Aparts 10 Scap Pull Ups 10 Kip Swings 5 / Side DB Strict Press Strength: 15 Mins 15 Min EMOM: Min 1: 10 Pull Ups / Muscle Ups – as hard as possible Min 2: 15/12

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