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

Freedom WOD Classes Warm Up: 10 Mins 200m Run then 10 Snatch DL 10 Snatch high pulls 10 Muscle snatch 10 Overhead squats :30 Hollow hold Week 14: Load Strength: 20 Mins Snatch using 90% + 5lbs of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 = Full reps from

Happy 12th Birthday Klyde aka Monster! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 15 Banded good mornings 6 The World’s Greatest Stretch video(3 per side) 15 Empty barbell RDLs 10 Burpees Week 14: Load Strength: 20 Mins Deadlift using 90% + 10lbs of your 1RM to calculate load 2 min rest/mobility between sets

Freedom WOD Classes Warm Up: 10 Mins 1:00 Double under practice then 10 Inch worms 10 Air squats 10 Push ups 10 Squat jumps 10 Push ups Week 14: Load Strength: 20 Mins Bench Press using 90% + 5lbs of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 = 75%