Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Burpees 10 Wall Glides 15 Pull Aparts 10 Hang Power Snatch Then 1:30 / Side LAX Roll Rotator Cuff Strength: 12 Mins  3×10 Pull Ups / Muscle Ups – as hard as possible ex: Ring Row / Strict / C2B, etc Mobility: 6 Mins 4:00

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds :30 Each: Air Squat or PVC OH Squat PVC Pass Throughs Burpees Push Ups Then: 1:00 / Side Samson Stretch Strength: 18 Mins 3 x Superset ~ 70% 1RM for each movement 6 Overhead Squats + 8 Back Squats OR 6 Front Squats + 8 Back

Have a great Veterans Day aka Armistice Day! The Armistice of 11 November 1918 was the armistice signed at Le Francport near Compiègne that ended fighting on land, sea and air in World War I. Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds: 10 Deadlifts 10 Thrusters 10 Hang Power Snatch

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds 10 Push Up w/ 3 second negative 15 Air Squats 20 Band Tricep Extensions Then 1:00 / Side LAX Chest Roll Strength: 15 Mins  3 x Superset 8 Shoulder Press @85% of Strict Press (same weight as last time) 6-8 Dips As hard

Happy Birthday Coach Kyle (aka me. I’m writing this and it feels weird…) Also, check out Coach Cass’ first class at noon today! Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 2:00 DU Practice 5 Inchworms 5 Jefferson Curls 15 Russian KBS 1:00 Childs Pose Conditioning: 10 Mins Bike

Save the Date! Saturday December 10th Christmas Ugly Sweater Pot Luck White Elephant! Facebook event with more details coming soon. Freedom WOD Classes Warm Up: 8 Mins 4:00 Row or Bike 10 Ring Rows 15 Band Lat Press Downs 10 Kip Swings 10/Side DB External Rotations Strength: 15 Mins  3 x Superset 6-10 Ring Rows