Freedom WOD Classes Warm Up: 10 Mins 500 M Row / 400 M Run Then 2 Rounds of Clean or Snatch grip: 10 Deadlifts 10 High Pulls 10 Power Clean / Snatch 10 Front / OH Squat :30 / Side Figure 4 Rocks – Video :30 / Side Samson Stretch Strength: 12 Mins 8 Min

Saturday Partner WODs starts at 10:00am today Metcon: 26 Mins 12 Min Relay AMRAP: 100 M Run *1 athlete runs while the other rests Immediately into: 14 Min AMRAP 1 Bench Press – Heavy 1 Deadlift – Heavy 1 Back Squat – Heavy from rack *1 Athlete completes all 3 lifts while the other rests.

Freedom WOD Classes Warm Up: 10 Mins 2:00 Jump Rope 1:30 Hip & Ankle Opener 2 Rounds: 10 PVC Snatch DL 10 PVC Hang Power Snatch 10 PVC OHS 10 PVC Thrusters Strength: 12 Mins 8 Min EMOM: 1. 10-15 Thrusters AHAP 2. Rest Metcon: 18 Mins Every 3:00 x 6 Rounds Perform an unbroken

Freedom WOD Classes Warm-Up: 5 Mins 1:00 PVC ROM 1:00 / Side Samson Stretch 1:00 Hip & Ankle Opener 1:00 Figure 4 Hip Rockers – Video OR! Follow coach through demo if bodybuilding movements are new. Week 1: Test Week Bodybuilding: 35 Mins Then 7 Mins per station (35 mins) Station 1: 2 x 25

Freedom WOD Classes Warm Up: 8 Mins 8 Min Circuit 10 Wall Glides 10/Side External Rotation 15 Pull Aparts 15 Band Rows 5 Tempo Push Ups – 2 seconds down Strength – 12 Mins 8 Min EMOM 1. :45 Max Rep Rope Climb OR 10-15 Pull Ups 2. :45 Max Rep Push Ups Metcon: 16

Our 13th anniversary Halloween party is Saturday 11/1 at 6:00 p.m. Join us for some fun and thank you for helping make this place so great! Freedom WOD Classes Warm Up: 8 Mins 2:00 DU Practice Cone drill walk thru  Agility & Plyos: 18 Mins 8 Min Circuit: 1 Ladder + 5 PVC Over Box