Nutrition Challenge Info: You can register at the counter of DNR by either putting you and your partners information down together or by placing your name on sheet as an individual and we will help put teams together. You are welcome to purchase on mindbody under “Events” or your account will be charged on 10/23

Happy BDay Sheila! Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pass Throughs 10 /side Front and Lat Kicks Coach Led Clean Bar Path Warm Up Strength: 35 Mins 35 Mins to find a new 1RM Clean and Jerk Metcon: 12 Min Cap “Elizabeth”ish 21-15-9 Squat Cleans 135/95 Handstand Push Ups Or 15-12-9 Squat

It’s creepy season! Join us for a haunted corn maze at Fritzler’s Farm this Saturday at 8:00pm. Buy your “Haunt Chillin Pass’ online before then cause the lines get crazy! https://www.fritzlerscreamacres.com/pricing Freedom WOD Classes Warm Up: 10 Mins 5 Min EMOM 6 Burpees Then 2 Rounds 8 Ring Rows 8 Push Ups Mobility: 5 Mins

Team Triple 3 Freedom WOD Classes Warm Up: 5 mins 500 M Row or 1200 M Bike 400 M Run or Row Mobility: 5 mins Athlete choice / Set up Teams! Metcon: 40 Min Cap Teams of 3 Team Triple 3 For time: 3,000-m Row (Switch out every 200 M) 300 Double Unders or Singles

Amazing Job On The Big Day of Snatch PR’s! Freedom WOD Classes Warm Up: 10 mins High Knees Butt Kicks Samson Stretch Single Leg Squat Jump Then 2 Rounds 10 Banded Good Mornings 8 Box Step Ups 10 Deadlifts Mobility: 8 mins 90 Sec /side Partner Hamstring Smash 60 Sec /side Lax Ball Flexor Smash

This Saturday the 16th we will be meeting at Fritzler’s Haunted Corn Maze! Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pass Throughs 10 /side Front and Lat Kicks 8 Snatch Lift Offs 8 Snatch Grip Deadlifts 8 Snatch High Pulls 8 Hang Squat Squat Strength: 35 Mins 35 Mins to find a new