Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 “I”, “T”, “Y” 10/side external shoulder rotations 10 Push Ups 10 Ring Rows More right into your 1 rm Week 18: Test Week Strength: 25-30 Mins Bench Press Metcon: 10 Min Cap “Sharknado” 10-1 Bench Press 135/95 Scale 95/65 6 Pull Ups between each round

Huge Thank You To Everyone That Was Able To Help With The Remodel This Past Weekend! Without Y’alls Help We Would Not Have Been Able To Pull It Off In A Single Weekend! There Is Still Some Work To Do Yet,  So Stay Patience And Understanding As We Organize The Gym! Freedom WOD Classes Warm

🎃👻 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: 5 Mins 2 Rounds 10 Clean Deadlifts 10 Clean High Pulls 10 Power Cleans 10 Front Squats 10 Push Press or Push Jerk More

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 30 Sec Hollow Hold Week 17: De-Load Strength: 12-15 Mins Snatch using 90% of your 1RM to calculate load 40% X 5 *Full Sq Snatch reps from

Freedom WOD Classes Warm-Up: 10 mins Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 100 M Run Week 17: De-Load Strength: 15-20 Mins Deadlift 90% + 10 LBS of your

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 “I”, “T”, “Y” 10/side external shoulder rotations 10 Push Ups 60 Sec Row Week 17: De-Load Strength: 12-15 Mins Bench Press 90% + 5LBS of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+,