Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Run 10 Palms Up OH Squat 10 Lateral Lunges Then: :30/side Hip Circles video :60/sec Samson Stretch    Week 16: Functional Overload Strength: 15-20 Mins Back Squat using 90% + 10Lbs of your 1RM to calculate load 75% X 5 85% X 3 90% X

🎃👻 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: 10 Mins 2 Min Jump Rope Then 2 Rounds 10 Strict Press 10 Press To Jerk 10 High Hang Power Cleans 10 Front Squats

9/13 Saturday Partner WODs starts at 10:00am today Metcon: 25 Min Cap “Duro de Matar” Teams of 2 25 Min AMRAP 400m Partner Barbell Farmer Carry video 105/70 per bar 60 Back Rack Lunges 105/70 1000 M Ski Erg 60 Burpees *Note: Partner Farmer Carry is done with one bar, the video shows two bars

Freedom WOD Classes Warm Up: 10 Mins 2 rounds :30sec PVC Passthrough :30sec Air Squat :30sec Banded Pull Aparts :30sec Palms up PVC OH Squat video Then: 1 round Coach Led Burgener Warm Up Week 15: Over Load Strength: 15-20 Mins Snatch using 90% + 5Lbs of your 1RM to calculate load 70% X 3

Freedom WOD Classes Every year we gladly accept this challenging workout in honor of so many people lost 24 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no

Freedom WOD Classes Warm Up: 10 Mins 2rds 10 Push Ups 15 Barbell Curls 10 Close Grip Push ups 15 Ring Rows 10 Wide Grip Push ups 15 Hammer Plate Curl video Week 15: Over Load Strength: 15-20 Mins Bench Press using 90% + 5lbs of your 1RM to calculate load 70% X 3 80%