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

Reserve your team for the cornhole tournament this Saturday at 3:00 p.m using the sign up list on the front desk! The winning team will take home a lululemon shop experience worth up to $130 per person. The second place team will receive a giftcard for Taco Stop courtesy of Berenice and Cesar! The best

Freedom WOD Classes Warm Up: 8 Mins 8 Min Circuit: 200 M Run 15 / Side X-Band Walks 5 Barbell Jefferson Curls 5 Inchworms 10 Cat Cows Strength: 15 Mins 3x Superset 12 / Leg Staggered Stance KB Deadlift – Video 6-10 Partner Nordic Curls 2:00-3:00 Rest Between Sets Mobility: 6 Mins 2:00 Band Hamstring

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