Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: :30 Plank 7 Burpees 10 Alt Lunges 10 Box Step Ups 5 Snatch High Pull 5 Power Snatch 5 OHSQ Week 16: Functional Overload Strength: 15-20 Mins Snatch using 90% + 5Lbs of your 1RM to calculate load 75% X 5 *Full Sq Snatch reps from

Freedom WOD Classes Warm-Up: 10 mins 500m Row Then 2 Rounds 10 Scap Pull ups 10 Kip Swings 10 Ring Rows 10 RDL Week 16: Functional Overload Strength: 15-20 Mins Deadlift using 90% + 10Lbs of your 1RM to calculate load 75% X 5 85% X 3 90% X 1+ When you see 5+, 3+, or

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 “I”, “T”, “Y” 10/side external shoulder rotations 10 Push Ups 10 Step Ups Week 16: Functional Overload Strength: 15-20 Mins Bench Press using 90% + 5Lbs of your 1RM to calculate load 75% X 5 85% X 3 90% X 1+ When you see 5+,

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Run 10 Palms Up OH Squat 10 Lateral Lunges Then: :30/side Hip Circles video :60/sec Samson Stretch    Week 16: Functional Overload Strength: 15-20 Mins Back Squat using 90% + 10Lbs of your 1RM to calculate load 75% X 5 85% X 3 90% X

🎃👻 Halloween Shirt Per Order Is Live And Actually At The Front Desk! Please Select The Size And Type Of Shirt, Tank, Hoodies you would like.👻🎃 Freedom WOD Classes Warm Up: 10 Mins 2 Min Jump Rope Then 2 Rounds 10 Strict Press 10 Press To Jerk 10 High Hang Power Cleans 10 Front Squats

9/13 Saturday Partner WODs starts at 10:00am today Metcon: 25 Min Cap “Duro de Matar” Teams of 2 25 Min AMRAP 400m Partner Barbell Farmer Carry video 105/70 per bar 60 Back Rack Lunges 105/70 1000 M Ski Erg 60 Burpees *Note: Partner Farmer Carry is done with one bar, the video shows two bars