Saturday 11/14 we will be doing our annual Hero Workout for Veterans Day at the 9:00 a.m class! “Chad” 1000 Step Ups For Time This year, our community will be honoring one of our own: Frederick Gerber, husband to Carrie Alexander and father to Simone Gerber. Frederick was a Colonel in the U.S. Army Medical

Freedom WOD Classes Warm Up: 8 mins 4 Round Air Squat :20/:10 2 Rounds Down + Back Bear Crawl Burpee Broad Jump Inchworm Down – Samson Back Strength: 21 Mins  Week “B” SAME weight as Monday’s Load or 72% of 1RM 5:00 to warm up Front Squats to working weight Then Every 4:00 x 4

Freedom WOD Classes Warm Up: 12 Mins 2:00 Bike 1:00 / Side Long Lever Glute Bridge 1:00 / Side World’s Greatest Stretch Then 2 Rounds: 10 Kip Swings 1:00 Plank 5/side Single Arm KB Gunslingers (video) 5/Side Alt. Single Let T2B Hips and Posterior Chain: 12 Mins 3 Round Tabata :45/:15 – Complete all 3

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 350 M Row 10 Band I’s, T’s, Y’s 10 Band Rows 10 Push Ups 10 Ring Rows Pulling Strength: 18 Mins Every 3:00 x 3 Sets 8-12 / Side S.A DB Row – Video Then every 3:00 x 3 Sets 6-10 Inverted Barbell Row – Video

Meet Lily! She’s a 6 month old pitbull and she’s looking for a new home! Her current owner said that Lily is an unfixed pure breed and is probably best suited for a family as a single “child”. She’s been getting into fights with their other two dogs and has lunged at a few people

Happy Halloween Hooligans Let’s celebrate by “Gettin’ Hy on Rox”! Freedom WOD Classes Warm Up: 10 Mins Down + Back: High Knees Butt Kicks Floor Sweeps Side Shuffle Single KB/DB Front Rack Lunge 200 M Run Metcon: Cap = end of class “Gettin’ Hy on Rox” 200 M Run 200 M SkiErg – some athletes