We’d like to welcome Cassandra and Bryan to the coaching staff! You’ll see them shadowing alongside other coaches and Cass will be running our noon class this Wednesday! All Bodybuilding classes and olympic classes this week will be cancelled as many of our coaches are out of town. Programming will still be posted for you

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 8 Push Ups 10 Alternating Lunges 8 Deadlifts 5 Inchworms Then: Walking Samson Stretch wall to wall and back 1:30 / Side Barbell Smash Hamstrings Strength: 15 Mins 3x Superset 8-10 Sumo Barbell Deadlifts ~60-65% 10-12 Single Leg Hip Thrust – Video Metcon: 14 Mins 14

Freedom WOD Classes Warm Up: 6 Mins 2:00 DU Practice Then 2 Rounds 10 Kip Swings 15 Banded Bicep Curls :30 Bicycle Crunch Mobility: 6 Mins Roll or Stretch Shoulder and Lats Strength: 15 Mins  4 x 8 Pull Ups / Muscle Ups as hard as possible ex: Strict PU / Negative PU / Negative

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