Have you figured out what your Halloween costume is? No… Why Not? Freedom WOD Classes Warm Up: 5 Mins 10 /side Front and Lat Kicks 10 Snatch High Pull 30 Sec Plank Hold 10 High Hang Power Snatch 10 Push Up Mobility: Perform mobility between strength sets Chest and Shoulder Strength: 15 Mins Bench Press

I am proud to announce Ally did every burpee per like she got for leaving equipment out! Freedom WOD Classes Warm Up: 5 Mins 10 Deadlifts 8 Inch Worms with push up 10 Banded Good Mornings 8 Single Leg Squat Jumps Then: 1 Min per side Samson Stretch Mobility: Perform mobility between strength sets Roll

Get Ready To Breath. Time For Your Mid Week Rally! Freedom WOD Classes Warm Up: 5 Mins 500 M Row or 500 m Bike Strength:  6 Mins Rotating 1/2 Tabata (4 rounds) Hollow Rocks Mountain Climbers Reverse Crunch Home WOD: 35 Min Cap 2000 M Row / 4000 M Bike / 1600 M Run 100

Week one Nutrition Challenge team points! Freedom WOD Classes Warm Up: 5 Mins 10 Banded Lat Press Down 10 Banded 90/90 or cuban rotations with small weights 35 Double Unders 10 /side DB Push Press 10 DB Snatch Mobility: Perform mobility between strength sets Roll out Chest, Shoulders, Lats Strength: 12 Mins Strict Press **90%  +

Halloween shirts/tanks and hoodies are ready for pre-order starting today! You have until October 12th to place your order. Available in Unisex T-shirts, Ladies Muscle and Racerback tanks and yes Hoodies!   Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 M Run 10 Steps /Direction X-Band Walks 8 Front Squats 8 Push Press

Tomorrow (9/19) is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags! Freedom WOD Classes Warm Up: 5 Mins 10 Push Ups  10 Banded Pass Throughs