Happy Halloween! In DNR tradition we’ll be taking on Fran-Kenstein today! Reminder, tomorrow at 6:00 p.m is our anniversary Halloween costume party. Best dressed wins a prize! Don’t forget to bring 8 dollar bills. Freedom WOD Classes Warm Up: 10 Mins 5:00 Bike / Row / Run 1:00 PVC ROM 10 Kip Swings 10 Ring

Freedom WOD Classes Warm-Up: – Go straight to bodybuilding Between sets: PVC pass throughs Lateral Leg Kicks Hip & Ankle Opener, etc Week 1: Test Week Bodybuilding: 35 Mins Then 7 Mins per station Station 1: 2 x 25 Leg Presses Station 2: 2 x 10-15 Smith Machine Bulgarian Split Squat – Video Station 3:

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

The Halloween Anniversary Party Kicks off at 6:00 p.m this Saturday! Don’t forget to bring eight $1 bills for “the dice game”.  Each game is $4. Please bring some snacks and beverages along with you. Freedom WOD Classes Warm Up: 6 Mins Down & Back High Knees Butt Kicks Toe Touches Walking Samson Stretch Inchworms

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.