Freedom WOD Classes Warm Up: 8 Mins 400 M Run 10 Burpees 1 Lap Bear Crawl (Wall to wall and back) 10 Overhead Squats or Front Squats 10 Back Squats Strength: 15 Mins 3 x Superset ~ 60% 1RM for each movement 10 Overhead Squats + 10 Back Squats OR 10 Front Squats + 10

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Burpees 5 Barbell Jefferson Curls 8 Push Ups 5 Inchworms Then: 1:00 PVC ROM 1:30 / Side LAX Roll Chest Strength: 15 Mins 3x Superset 10 Sumo Barbell Deadlifts ~50% 10-12 Single Leg Hip Thrust – Video Metcon: 18 Min Cap  Partner Workout: 4 Rounds

Hooligan 1: “What are you doing October 22nd?” Hooligan 2: “Going to the 9th Anniversary Halloween Costume Party” Hooligan 1: “HELL YEAH BROTHER” This year’s Halloween bash will be a bit different! We will not be doing a workout but instead we will be hosting a Corn Hole Tournament! The event will come with an

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 5 Inchworms 10 RDLs 10 Deadlifts 1:00 / Side Samson Stretch Conditioning: 10 Mins  Female Row / Bike / Ski Cals = 12 – 15 – 18 – 15 – 12 Male Row / Bike / Ski Cals = 15 –

Freedom WOD Classes Warm Up: 10 Mins 1:00 PVC ROM 15 Banded Y’s 15 Banded T’s 10 RDLs 10 Hang Clean 10 Strict Press Then 1:30 / Side LAX Rotator Cuff or Traps Strength: 15 Mins  5 x 5 HSPU as hard as possible ex: Strict / Negatives / Deficit / Box HSPU from toes

It’s time for the Ultimate BroDown ThrowDown! Our Functional Bodybuilding class starts today!! We are test running this class at 6:20 p.m Monday, Tuesday, Thursday, Fridays with a CrossFit also being run at the same time. Wednesday’s at 6:20 p.m will still be reserved for Olympic Lifting only and open gym. The Functional Bodybuilding class