Freedom WOD Classes Warm Up: 6 Mins 500 M Row or 30/24 Cal Bike Walking Samson Stretch (wall to wall N-S-N) 5 KB Jefferson Curls 10 KB Deadlifts 10 Russian KBS Conditioning: 10 Mins 9-9-9-16-16-16 Cal Bike Row – Female 12-12-12-20-20-20 Cal Bike Row – Male :45 Rest Between Efforts Mobility: 8 Mins Athlete choice

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds :30 Each Burpees Inchworms Push Ups Air Squats Then: 10/Side DB External Rotations 10 RDLs 1:30/Side LAX Roll Scap Border Strength: 15 Mins  4 x 8 HSPU as hard as possible ex: Strict / Negatives / Deficit / Box HSPU from toes or negatives from box…

Halloween tanks, 3/4 sleeves and hoodies have arrived and are ready for pick up, however the regular t-shirts have been delayed by about 2 weeks. We apologize for the delay and will let everyone know as soon as we receive them! Freedom WOD Classes Warm Up: 10 Mins 5:00 Bike / Row / Run 1:00

Freedom WOD Classes Warm Up: 8 Mins 25 DU or Singles 10 / Side Lying Lateral Leg Lifts 10 / Side Fire Hydrants 8 Barbell Jefferson Curls 8 Hang Power Cleans 8 Inchworms 25 DU or Singles Strength: 15 Mins 3x Superset 12 / Leg Staggered Stance KB Deadlift – Video 6-10 Nordic Curls with

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds 10 Push Up w/ 3 second negative 10 Kip Swings 20 Band Tricep Extensions Then 1:00 / Side LAX Chest Roll Strength: 15 Mins  3 x Superset 10 Shoulder Press @80% of Strict Press (same weight as last time) 6-8 Dips As hard

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 1:30 Hip & Ankle Opener 1:00 / Side Samson Stretch 15 Air Squats 10 MB Cleans Conditioning: 10 Mins 6 x Intervals :30 Work / 1:00 Rest Bike / Row / Ski Mobility: 8 Mins Athlete choice hip / leg stretches