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%

Freedom WOD Classes Warm Up: 10 Mins 4 rds (:20/:10) Lunges Step Ups Squat Jumps Then: :30/side Hip Circles video :30sec One and a Half Air Squat video   Week 15: Over Load Strength: 15-20 Mins Back Squats using 90% + 10lbs of your 1RM to calculate load 70% X 3 80% X 3 85%

🎃👻 Halloween Shirt Per Order Is Live And 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 Rounds 10 Front Delt Raise 10 Side Delt Raise 10 Rear Delt Raises 10 High Hang Clean High Pulls 10 Power Cleans

9/6 Saturday Partner WODs starts at 9:00am today Metcon: 30 Min Cap  “Well! We’re Waiting!” (Teams of 3) 6 Rounds for time 60 Double/90 single unders 30 Russian KB swings (53/35) 15 Burpees