Freedom WOD Classes Warm Up: 8 Mins 400 M Run 10 Ring Rows 15 Band Lat Press Downs 10 Kip Swings 15 Pull Aparts :30 Hollow Hold Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 8-12 / Side RNT Single Arm DB Row – Video @ 6:00 OR 10-12 Cable

Thank you all for coming out to our 9th anniversary Halloween Party! Amazing turnout with great costumes and all the fun! Freedom WOD Classes Warm Up: 8 Mins 4 Round Tabata :20/:10 Air Squats Then: 20 Pull Aparts 10 OH Squats or Front Squats 10 Hang Power Clean 10 Hang Power Snatch 20 Pull Aparts

Thank you for the awesome DNR cornhole set Brody! We’ll see you all this Saturday: 2-3 Trick or Treat 2:30 Check In for Cornhole starting at 3:00 5:00 Pumpkin Carving Winner Announcement Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 8 Burpees 5 Barbell Jefferson Curls 8 Deadlifts 5 Inchworms Then: 1:30 / Side

Halloween Party This Saturday! Kids Trick-or-Treat 2:00-3:00 Spooky Cornhole Tournament Starts At 3:00-5:00pm Break For Costume Contest: 4:00pm Carved Pumpkin Contest: 4:15pm Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Kip Swings 15 Banded Bicep Curls :30 Bicycle Crunch 10 Burpees Then 1:30 / Side LAX Roll Lats Strength: 15 Mins  4 x

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 2 Rounds: 8 Deadlifts 8 Hang Muscle Cleans 8 Power Cleans 5 Inchworms Conditioning: 8 Mins For Total Distance: 5 x 5 Intervals :45 Work / :45 Rest Row / Bike / Run / Ski Mobility: 8 Mins Athlete choice hip

Freedom WOD Classes Warm Up: 8 Mins 1:00 Step Ups Then 2 Rounds: 12 Band Y’s 12 Band T’s 12 Band Lat Press Downs 8 Push Ups :30 Handstand / Plank Hold Strength: 15 Mins  4 x 8 HSPU as hard as possible ex: Strict / Negatives / Deficit / Box HSPU from toes or