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

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